Warm-up
1:00 of DU practice
2 rounds
10 push-ups
10 bent over rows
10 KBS
Strength
PortFit
A1. Floor press – 6×4, AHAP across
A2. DB bent over row – 6x6e
Rest at least 2:00 between rounds
PortBurn
A1. DB floor press – 6x6e, AHAP across
A2. DB bent over row – 6x6e
Rest at least 2:00 between rounds
WOD – Short Sprint
PortFit
3 rounds
40 DU’s
20 KBS
10 burpees
PortBurn
3 rounds
:30 max effort on any machine
20 KBS
10 burpees
Fathom – short and fast
Gear – start hot and hold on. American swings with a slightly lighter KB. Find places to loosen your grip so you do feel a tremendous amount of localized fatigue
Knots – zero strategy. All go.
