The Port
Warm-up
Banded Shouder Mobility
+
20 – 15 – 10
Row Cals with
5 Burpees after each round
Strength
5 Sets:
5 Tempo Ring Rows (3111)
:20 Top of Ring Dip Hold
:20 Bottom of Ring Dip Hold
5 Strict Dips
Rest as needed between sets.
Burn Strength
A: Bench Press (4X5; Across)
DB’s or Barbell.
B: 3 Sets
10 Band Pull Aparts
10 OH Tricep Extensions
1:00 Plank Hold
Workout
Death Row
EMOM X 20:
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Candice
