The Port
Warm-up
3 Rounds:
:30 Row (Easy-Mod-Hard)
20 Glute Bridge – 10 DB DL – 5e SL DB DL
10 DB Strict Press – 10 DB Push Press – :30 OH Hold
10 DB Bent Over Rows
Strength
Deadlift (Build to a Heavy Set of 5 “Stop and Go”)
Stop and Go means these reps are not touch and go, but rather the athletes must show a clear pause at the bottom of each rep, before lifting again. All 5 reps, including the last one, must be controlled back to the floor.
Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Ashley
