The Port
Warm-up
400m Easy Jog
+
AMRAP 5:
10 Banded Bent Over Rows
10 Box Step-Ups
10 Hollow Rocks
Strength
3 Sets for Quality:
10e Banded Rotations
10 Banded High Pulls
:30e Bulgarian Split Squat Hold
Workout
8 minutes to complete:
30t Renegade Rows (50/35)|(35/20)
20 Suitcase Hold Step-Ups
Max Meter Shuttle Runs in Time Remaining.
-Rest 2:00-
8 minutes to complete:
600m Shuttle Run (12 sections)
20 Suitcase Hold Step-Ups
Max Renegade Rows in Time Remaining.
* Shuttle Run will be set-up outside in 50m increments. 50 meters = 1 rep.
