The Port
Warm-up
3 Rounds:
7e Single-Leg RDL’s, option to add weight for R2-3
6e Half Kneeling Single Arm Curl to Arnold Press
5e Single-Leg Glute Bridge Holds
4e Iron Crosses
+ Forearm, Tricep, Bicep Lax Ball Smash
D.T. DEJA VU
5 Rounds:
12 DB Deadlifts (50/35)(35/20)
9 DB Hang Power Cleans
6 DB Shoulder to OH
Rest 2:00
5 Rounds:
6 DB Shoulder to OH
9 DB Hang Power Cleans
12 DB Deadlifts
Finisher
2 Sets:
1:00 Elevated Plank
:30e Side Plank (L/R)
1:00 Elbow Plank
Rest 1:00 between Sets
Sean
