The Port
Warm-up
2 Sets (all done slow and controlled):
10 Seated Wall Angels
5 Wall Squats
5e Shoulder CARs
+
10 Front Squats
10 Strict Press
10 Spiderman Rotations
8 Front Squats
8 Push Press
:45 Pigeon Each Side
6 Thrusters
Rack Shoulder Stretches
Strength
A1: Shoulder Press (7-5-5-3-3)
A2: Banded face pulls (5 X 12 )
Similar to a banded high pull but the band is secured to a rig OH. You pull the band towards your chin while keeping your elbows high and scaps squeezed.
Workout
“RUN IT BACK”
2 Sets:
15-12-9
Thrusters (135/95)(95/65)
Cal Bike
Rest 3:00 Between Sets
Cool Down
1:00 Banded Hamstring Stretch (R)
1:00 Crossbody Banded Hamstring Stretch (R)
1:00 Banded Hamstring Stretch (L)
1:00 Crossbody Banded Hamstring Stretch (R)
Michelle
