The Port
Warm-up
3 Rounds:
1:00 Row – :45 Row – :30 Row
10 Scap Push-Ups + 10 Shoulder Taps
10e Single-Leg Glute Bridges
+ Wrist and Elbow Prep
Skill
Spend 12 Minutes Working on HS Holds and HS Walking
Workout
EMOM X 16:
Min 1: 15 HSPU
Min 2: 15 Deadlifts (225/155)(185/135)
Min 3: 200m Run
Min 4: Rest
Burn WOD
EMOM X 16:
Min 1: :45 DB Push Press
Min 2: :45 DB Deadlifts
Min 3: :45 Cardio of Choice
Min 4: :45 Hollow Hold
Welvy
