The Port
Warm-up
5:00 Banded Shoulder Warm-Up/Mobility
Front Raise + Pull-Aparts
Pass Throughs
Bent Over Rows
Strict Press
+ 3 Rounds:
100 Run
10 Kip Swings + 5 Strict Pulls
:20 HS Hold
Skill
Spend 10 Minutes working on Kipping HSPU technique.
Workout
5 Rounds for Time
400m Run
21 Sit-Ups*
15 Pull-Ups
9 HSPU
*15 GHD’s Optional for those who have experience and have done volume with these before in a workout.
Burn WOD
5 Rounds for Time:
400m Run or 1000/800m C2 Bike
21 Sit-Ups
15 DB Strict Press
9e Renegade Rows
Garrett
