Warm-up
50 DU’s
10 good mornings
10 air squats
Then, 2 rounds
50 DU’s
10 deadlifts
10 bent over rows
Strength
PortFit
Power endurance piece
Every 2:00 complete 50 DU’s or 12/10 cals on rower and 1 deadlift.
Build every rep to a heavy single for the day complete 10 to 12 working reps total
**not a typical strength day because your breathing will affect your ability to climb to a truly heavy weight. In order for you to achieve the correct stimulus, you must start around 70% and move directly from the DU’s to the barbell. No rest until you finish your lift.
PortBurn
Every 2:00 for 20:00, complete
12/10 cals row
8e DB deadlifts
WOD
All tracks
1:00 max wall balls
Rest :30, x5
All go. No holding back. How many wall balls can you get?
