The Port
Warm-up
600m Row
*Coach-led Technique Focus
2 Rounds:
10 Banded Good Mornings
10 Reverse Lunges w/ Twist
10 Trunk Rotations
+ Banded Hamstring Mobility
Strength
Deadlift (1X4, 1X4, 1X4+)
1X4 @ 70-75%
1X4 @ 75-80%
1X4+ @ 80-85%
Last set is as many reps
as possible without failing.
No more than 8-10
Burn Strength
4 Sets:
8e Bulgarian Split Squats
10 DB RDL
:30 Hollow Hold
Workout
3K Row Time Trial
