The Port
Warm-up
AMRAP 6:
:30 Jump Rope
5 Inchworm Push-Up to Spiderman Rotation Each Side
10e Monster Walk
+ Front Rack and Pec Stretch
+ BB Warm-Up for the Strength
Strength
1 Power Clean + 1 Front Squat + 1 Push Jerk (2 Sets Every 2:00 X 5 Rounds)
Start Moderate and Stay Across or Start Moderate and Build towards Moderate-Heavy
Workout
AMRAP 11:
9 Front Squat (155/105)(135/95)
50 Double Unders
9 Strict Ring Dips
Burn WOD
AMRAP 11:
15 Goblet Squats
12/10 Cal Ski Erg
9 Push-Ups
Kerri
