Saturday – 11/28

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

 

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