The Port
Warm-up
10 – 8 – 6 – 4 – 2
Lateral Plate Hops
Air Squats
Push-Ups
+ Banded Tricep
Banded Bully Stretch
6e Slow Shoulder CARs
Strength
Bench Press (10-10-8-8-6)
*Build to a Moderate-Heavy weight for 6 Reps.
Burn Strength
4 Sets:
8e alt. DB Bench Press*
Rest :30
10 Bent Over Reverse DB Flys
Rest :30
:30 Hollow Hold
Rest 1:00
*While one arm presses, the other is locked out overhead.
WOD
EMOM X 15:
Min 1 – 20 Wall Balls*
Min 2 – 60 Double Unders
Min 3 – Max Feet Elevated Decline Push-Ups
*Challenge yourself to a slightly heavier wallball than normal today.
Score is # of Push-Ups each round.
Burn WOD
EMOM X 15:
Min 1: 20 Wall-Balls
Min 2: 16-20 Jump All The Way Overs*
Min 3: 8-12 Diamond Push-Ups to a Box
Set-up a shorter box with a PVC, grab a slam ball, or set up a band that you can jump all the way over, turn around, and jump back over.
Score is # of Push-Ups each round.
Ashley
