The Port
Warm-up
1 Round:
10 Floor Scrapers
5 Inchworms No Push-Up
10 Down Dog Push-Ups
10t Down Dog Toe Touches
10t Scorpion Stretches
+ 2-3 Evolving Rounds with 1 DB:
6e DB DL
6 Bent Over Rows
6e DB Swing – Clean
6e DB Push Press – Push Jerk
Strength
EMOM X 10:
1: 6-10 Kipping HSPU*
2: 6-10 Inverted Barbell Rows
*Perfect reps today, technique focused
Burn Strength
EMOM X 10:
1- 8 Seated DB Strict Press*
2- 6-10 Inverted Barbell Rows
*Make these challenging today!
Workout
AMRAP 1:30:
Max Bike Cals
– Rest 1:00-
AMRAP 10:
10t DB Hang Clean and Jerks (50/35)
12 Sit-Ups
– Rest 1:00-
AMRAP 1:30:
Max Bike Cals
Scot H.
