The Port
Warm-up
2:00 Bike
+ 2 rounds:
10 Plank Shoulder Taps
5 “Hover” Push-Ups
10 Light KBS
+ 2 Rounds:
:10 Ring Support Hold
5 Ring Dip Negatives
5e Shoulder CARs
Skill Work
EMOM 12
Min 1- :45 Ring or Floor Plank Hold
Min 2- :45 Diamond Push-Ups or Banded Tricep Push-Downs
Min 3- :45 Hollow Hold
Workout
AMRAP 14
4-6-8-10-12….
Strict Ring Dips
Cal Bike
Kettlebell Swing (53/35)(44/26)
