The Port
Warm-up
2:00 Lacrosse Ball- Glutes
2:00 Monster Band Glute Activation
+
15-10-5
Banded Good Mornings
Samson Lunges (total)
Iron Crosses
Extended Warm-up
EMOM X 6:
3 Deadlifts + 6 Box Jump, Step Downs
*Increasing weight each round towards what you plan to use in the workout.
WOD
AMRAP 14:
3 Deadlifts (245/165)(205/145)
6 Box Jumps (24/20)
200m Run or 250m Row
Each round, increase the run/row by 50m.
Post-Workout Strength
4 Sets for Quality:
10 Strict Toes-to-Bar or Weighted Sit-Ups
8e Reverse Lunge to Step-Up
:30 Banded Wall-Sit w/ Abduction Focus
Sunil
