Who’s signed up for the first session of PortFit?!
Warm-up
Spend 2 minutes in Z1.
Then 3 rounds
10 KB SDLHP
5 Samson stretches
10 KB swings
5 inchworms (no push-up)
10 push-ups
Mobility
Banded hamstring work
Scorpions and iron crosses
Bretzel
Strength
A. Deadlift – find a new 1RM
*take plenty of rest between each attempt; 2-3 min
B. Work up to a ME HSPU set – 3 attempts
With these max sets, we have built the strength in strict sets, so kipping now for a tester is fine. Theory is, the more strict you can do, the more kipping you can do, and since we want to find a max set, kip away my friends.
WOD
“Firing Squad”
10-9-8-7-6-5-4-3-2-1
Squat cleans (135/95#)(115/75#)
Burpees
*be smart on weight here. Rx weight might look fine for each set, but when you’re all said and done, it’s 55 reps of each movement. Take that into consideration.
Cool Down
5 minutes with a foam roller before you go!
