The Port
Warm-up
2:00 in Z1
+2 rounds:
12 Band Pull-Aparts
12 Band Pass-Through
12 Band Bent Over Rows
+ 1 Coach-Led Set of Movements for the Strength:
10 Empty Barbell Bent Over Rows
10 DB or Plate Lateral Raises
10 Band Face Pulls
Strength
A: Bent Over Row (4 X 8)
With a Barbell
B: Lateral Side Raises (4 X 10)
C: Banded Face Pulls (4 X 20)
Workout
EMOM X 6:
Min 1- :45 Air Squats
Min 2- :45 Burpee Box Get Overs (48/40/30)
EMOM X 6:
Min 1- :45 DB Snatches* (Athletes Choice on Weight)
Min 2- :45 Burpee Box Get Overs
EMOM X 6:
Min 1- :45 Sit-Ups
Min 2- :45 Burpee Box Get Overs
*For today, reps must be done 6 at a time on each arm before switching sides.
