The Port
Warm-up
2:00 on a Foam Roller
+
400m – 200m – 100m Row
+
1 round after each row:
10t Good Mornings – Single-Leg RDL (unweighted)
10t Samson Lunges
10t Single Leg V-Ups
Strength
A: Single-leg RDL (4 X 8e) OR Sumo Deadlift (With 1 KB today)
B. 3 Sets:
:40 Hollow Hold
10 Banded Glute Bridges
15-20 Empty Bar Bent Over Rows
Rest 1:00 Between
WOD
AMRAP 18 w/ a Partner:
2000/1800/1750m Row
80 Box Jumps (24/20)
60 Sit-Ups
Becky
