The Port
Warm-up
1:00 Jump Rope
5e Spiderman Rotations
10 BB Good Mornings
10t alt. V-Ups
1:00 Jump Rope
5e Unweight Split Stance Squats
10 BB Conventional Deadlifts
10t alt V-Ups
1:00 Jump Rope
5e Unweighted Split Stance Squats
10 BB Sumo Deadlifts
10 alt. V-Ups
Strength
3 Sets for Quality:
5 Tempo Sumo Deadlifts (30X1)
10e Suitcase DB Split Squats
10 Strict TTB or 10 Slow V-Ups
WOD
AMRAP 15:
9 Deadlifts (185/125)
12 DB Floor Press (50/35)(40/25)
15 Box Jumps (24/20)
Burn WOD
AMRAP 15:
12 KB Sumo Deadlifts
12 DB Floor Press
12 Box Jumps
12/10 Calorie Bike
Soleil
