The Port
Warm-up
Monster Band Activation Drills
+
3 Rounds
6 Up-Downs
10 Air Squats
10 Banded Lat Pull-Downs
*Add light DB’s to rounds 2 + 3
Strength
Back Squat (1×2 / 1×2 / 1×2)
1×2 @ 80%
1×2 @ 85-90%
1×2+ @ 95%
*As many reps as possible w/o failure…no more than 4-6.
*Percentages based on 2RM
Burn Strength
4 Rounds:
10e Single-Leg Hip Bridges with :02
pause at the top of each rep
10 Seated Banded Abductions
10 “Heavy” Banded Goblet Squats
Rest as needed between rounds, little rest between movements.
Workout
3 Rounds for Time:
25 DB Front Squats (50/35)|(35/20)
15 Chest to Bar Pull-Ups
10 DB Up-Down
Burn WOD
10min AMRAP:
10 DB Up-Downs
15 DB Front Squats
:30 Bar Hang
15 Banded Lat Pull-Downs
