The Port
Warm-up
1:00 Bike
1:00 Bar Hang
1:00 Bike
+ 3 Rounds
8 Ring Rows
10 Kip Swings
10t Bodyweight Lunges
Strength
Weighted Chin-Ups (5 X 5; Building)
Switch the grip. Palms facing in. Shoulder width. Still should prioritize the active position before the first pull.
Burn Strength
A1: 5 Sets of 2 Chin-up Negatives
Slow and controlled on the way down,
pause at the top and the bottom of
each rep. Hop off the bar to reset in
between.
A2: 10e Half-Kneeling Wood-chops
Workout
AMRAP 18:
20/15 cal Bike
10 Chest-to-Bar Pull-ups
20 Double DB Suitcase Lunges (50/35)/(40/25)
10 Chest-to-Bar Pull-ups
Burn WOD
AMRAP 18:
20/15 Cal bike
10 Ring Rows
20 Double DB Suitcase Lunges
10 Banded Hollow Hold Pull-downs
