The Port
Warm-up
2:00 in Z1
+ 2 Rounds:
5 Inchworm Push-Ups
10 Spiderman Lunges
5e Tabletop T-Spine Rotations
:30 Keg Drill Hold
+ 2 Rounds:
5 Deadlifts
5 Hang Power Snatch
5 OHS
5 Snatch Balances
Strength
3 Rounds for Quality:
15 GHD Sit-Ups or
20 Feet-Anchored Weighted Sit-Ups
8e Windmills
50ft SA Farmer’s Carry L
50ft SA Farmer’s Carry R
Workout
3 Sets:
12-9-6
Power Snatch (75/55) or AKBS (53/35)
Double Unders X 2
Rest 1:00 Between Sets.
Cool Down
4 Rounds:
10 Band Pull-Aparts
10 Band Pass Throughs
+
1:00 Couch Stretch Each Side
1:00 Pigeon Each Side
3:00 Foam Roll Calves, Hamstrings, Quads.
Paul J.
