The Port
Warm-up
AMRAP 4:
24 Single Unders
16t Plank Shoulder Taps
8 Burpees
8 Wide Stance Good Mornings (unweighted)
AMRAP 4:
24 Double Unders
6 Inchworm Push-Ups
8 Sumo Deadlifts (empty BB or light KB)
Strength
Sumo Deadlift (7-5-3*)
*Work up to or beyond weight in workout. In between your working sets, perform:
6t Iron Crosses
6t 90/90 Rotations
Burn Strength
KB Sumo Deadlift (4 X 12)
In between each set, perform a :45 Wall-Sit.
Workout
EMOM X 18:
Min 1: 50 DU’s + Max Sumo DL (275/185)(185/135)
Min 2: 10 Lateral Bar Burpees + Max Push-Ups
Min 3: Walking Recovery
Burn WOD
EMOM X 18:
Min 1: 100m Shuttle Run + ME DB Deadlifts
Min 2: 10 Up Downs + ME Push-Ups
Min 3: Walking Recovery
Dan Summers
