Saturday – 6/19

The Port


400m Jog


2 Rounds:
10 Banded Good Mornings
10 Banded Pull Aparts
:10 Bar Hang + 5 Scap Pull-Ups

+ 2 Rounds:
10 Empty Bar Deadlifts
5 Kip Swings + 3 Strict Pull-Ups or 5 Ring Rows

+ Hip and Hamstring Mobility

Extended Warm-up

Single-leg RDL (3 X 8e )
Focus is on movement pattern and mind-muscle connection, not on weight or speed

Banded Bent Over Rows (3 X 12 w/ 2 second pause at the top of each rep)
Choose a band tension that will provide a challenge


With a Partner Today!

4 Rounds:
30 C2B
30 Deadlifts (185/135)(155/105)
400m Run

*Break up the C2B and Deadlifts however you’d like, but the run is done with both partners together.

Matt C.

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