The Port
Warm-up
2:00 Cardio of Choice
+
3 Rounds:
10 Scap Pull-ups
5 Banded Strict Chest-to-Bar or Ring Rows
10t Light DB Snatches
+
Banded Shoulder Mobility
Strength
Pull-ups
2 SETS Max Strict Pull-Ups*
Dropping from the bar ends the set.
Rest as needed between sets.
Workout
EMOM X 25:
Min 1 + 2:
400m Run or
25/20 Cal AB or Ski or 1000m C2 Bike
Min 3 + 4:
AMRAP 2
12t DB Snatches
6 Chest-to-Bar Pull-Ups
Min 5: Rest
Brandon and Stephanie
