The Port
Warm-up
Foam Roll Quads, Hips, Glutes, Lats
+
1 Round:
10 Bootstrap Squats
:30 Bottom of Squat Hold
10 Samson Lunges w/ Twist
:30 Pigeon each side
10 Spiderman
1:00 Keg Drill
+
2 Rounds:
10 Barbell Front Squats
5e Scap Pull-ups/Kip Swings/Pull-ups
Strength
Back Squat
1×4 @ 70-75%
1×4 @ 75-80%
1×4+ @ 80-85%
As many reps as possible w/o failure…no more than 8-10.
Burn Strength
3 Sets:
1:00 Wall-sit*
Rest :20
10 Goblet Squats
Rest :20
:30 Wall-sit
Rest 2:00 between rounds.
*add weight if possible
Workout
15-12-9
Front Squats (115/75)|(75/55)
Pull-Ups
Rest 2:00. Repeat.
Burn WOD
15-12-9
KB Goblet Squats
Jumping Pull-ups
Rest 2:00. Repeat.
