The Port
Warm-up
2:00 Z1 + Banded Shoulder Mobility
3 Rounds:
10 Scap Pull-Ups
3 Strict Pull-Ups
5e Spiderman Rotations
Strength
A1: Strict Pull-Up (1.1 X 4 Sets)
Choose a number that you could hold for two sets, with 10 seconds of rest in between, across 4 sets.
Example: 3 Pull-Ups, rest :10, 3 Pull-Ups
A1: Banded Lat Pull-Down (4X10-15)
A2: Side Lying Dumbbell External Rotation (4X10e)
Workout
100/80 Cal Bike
Every 2:00, not including 0:00, perform 6 Sumo Deadlift High Pull (135/95)(115/75)
Abby and Lauren
