The Port
Warm-up
AMRAP x 3:00
30 Crossbody Mountain Climbers
20 Jumping Jacks
10 Scap Push-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
5 Up-Downs
5/5 SA Russian KB Swings
5 Push-Ups
Strength
Deadlift (4 X 6; Building)
Burn Strength
A1: Single-leg RDL (4 X 8e)
A2: Hollow Lifts (4 X 10 )
Starting in a relaxed lying position, “snap” into a hollow body position and hold. Then return back to relaxed.
Workout
Diane
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Rest 4-5 Minutes after “Diane”
+ 3 Recovery Rounds
12 Cal Ski or 12 Cal Row
6e KB Halos
20 Banded Tricep Push-Downs
Burn WOD
5 Rounds:
250/200m Row
12 DB Deadlifts
9 DB Seated Strict Press
6t DB Step-Ups
Madi
