Warm-up
400m warm-up run
Then, 3 rounds
10 deadlifts
10 S2OH
Strength
PortFit
Deadlift – 5.4.3.2.1; AHAP for each set
PortBurn
5 rounds
10 double DB stiff leg deadlift
20 glute bridges
:30 hollow hold
WOD
PortFit
14 min AMRAP
400m run
2 rounds
15 deadlifts (115/75#)
12 T2B
9 S2OH
PortFit
14 min AMRAP
400m run
2 rounds
15 double DB deadlifts (115/75#)
12 laying toe touches
9 double DB S2OH
Fathom – moderate length AMRAP
Gear – keep your heart rate down and your breathing controlled
Knots – look for a part of this workout to push. Something here for everyone. If running is your goal, push those runs. If you are more of a gymnastics fan, find an uncomfortable pace on the T2B. The barbell also provides an opportunity to hang on to.
Barbell challenge – go from your last S2OH into your deadlifts, can you?!
Current – please be mindful of other peoples space when moving around in this one
