The Port
Warm-up
2:00 Bike
+ 3 Rounds:
10 Scap Pull-Ups
10 Banded Good Mornings
10t Cossack Squats
+ Coach-led Lat + Hamstring Mobility Work
Strength
EMOM X 10:
Min 1: TnG Sumo Deadlifts*
Min 2: 3 Strict Chest-to-Bar + 6 Kip Swings
R1: 8 Reps
R2: 6
R3: 4
R4: 4
R5: 4
Building from Moderate-Moderate/Heavy
Burn Strength
EMOM X 10:
Min 1: 10 Single or Double KB Sumo Deadlifts
Min 2: 6-10 Kneeling Pull-Ups*
*Set-up is key here to allow for full range of motion.
WOD
For Time:
50/40 Cal Bike
10-15-20
Chest to Bar Pull-Ups
Sumo Deadlift High Pull (115/75)|(75/55)
50/40 Cal Bike
Burn WOD
5 Rounds:
15/12 Cal Bike
10 Ring Rows
10 KB SDLHP
Sonya
