The Port
Warm-up
Banded Shoulder Mobility
3 Rounds:
:30 Bar Hang
10 Scap Pull-Ups
5 Burpees
10 Lunges
Gymnastics
12- 15 Minutes to work through Coach-led Gymnastics Pulling Progressions
WOD
5 Rounds:
6 Bar Muscle-Ups*
12 DB Front Rack Lunges (50/35)
3 Devil’s Press
Rest 1:00 Between Rounds
*Most difficult pull for you.
Sarah
