The Port
Warm-up
100m Jog (50m out and back in)
+ 2 Rounds:
10 slow Banded Lat Pull-Downs
10 Banded Strict Press
5 Pass Throughs
5 Pull-Aparts
+ 100m Jog
Strength
Weighted Pull-ups (6 X 2; Building if possible)
A2: Seated Barbell Strict Press (6×4)
Building
Burn Strength
A1: Banded Lat Pull-Down (5 X 10-15)
A2: Seated DB Strict Press (5 X 6)
Workout
E2MOM X 24 Minutes
Min 1+ 2:
400m Run
Min 3 + 4:
AMRAP:
3 Pull-Ups
6 Push-Ups
9 Air Squats
*Pick up where you left off each time you return back to “Mini Cindy”
