The Port
Warm-up
2:00 Monster Band Glute Activation, 90/90 Rotations, Pigeon, and Spiderman.
10 Floor Scrapers
10 Cossack Squats
10t Samson Lunges
:20 Plank Hold + 5 Push-Up to Pike
2 Rounds:
10 BB Good Mornings
10 BB Back Rack Reverse Lunges
10 BB Strict Press + :10 OH Hold
10 BB Bent Over Rows
Strength
A1. : Back Rack Lunge (4 X 12t; Start Moderate and Build to Heavy)
A2. : Strict HSPU’s
Choose ONE of the following:
1) 4-6 Strict HSPU Prep Reps
2) 2-3 Wall Walks
3) :30-:60 Wall HS or Plank Hold
Workout
AMRAP 13:
10 Alt. Front Rack Lunges (155/105)|(115/75)
10 Strict Handstand Push-Ups
10 Strict Pull-Ups or Ring Rows
Cool Down
5:00 Foam Roll Legs + Upper Back
Quini
