The Port
Warm-up
400m Jog
+
2 Rounds:
10 Banded Good Mornings
10 Banded Pull Aparts
:10 Bar Hang + 5 Scap Pull-Ups
+ 2 Rounds:
10 Empty Bar Deadlifts
5 Kip Swings + 3 Strict Pull-Ups or 5 Ring Rows
+ Hip and Hamstring Mobility
Extended Warm-up
Single-leg RDL (3 X 8e )
Focus is on movement pattern and mind-muscle connection, not on weight or speed
Banded Bent Over Rows (3 X 12 w/ 2 second pause at the top of each rep)
Choose a band tension that will provide a challenge
Workout
With a Partner Today!
4 Rounds:
30 C2B
30 Deadlifts (185/135)(155/105)
400m Run
*Break up the C2B and Deadlifts however you’d like, but the run is done with both partners together.
Matt C.
