The Port
Warm-up
2:00 Bike or Run + 5:00 Dynamic Mobility Warm-Up
3 Sets:
10 Scap Pull-Ups
3 Strict Pull-Ups
10 Step Ups – Box Jumps
Skill
3 Sets:
:20 Active Bar Hang
5 Kip Swings
3-5 Kipping Pull-Ups
Rest as needed between sets.
Skill work today as opposed to strength work. Can you still have perfect technique even under a little fatigue?
Workout
With a Partner:
800m Run
60 Pull-Ups
60 Box Get Overs (48/40)
1600m Run
30 Pull-Ups
30 Box Get Overs
*80/60 Cal Echo or 2000/1600m C2
**160/120 Cal Echo or 4000/3200m C2 Bike
Optional Finisher
2-3 Sets for Quality:
20 Empty Barbell Upright Rows
20 Empty Barbell Supinated Bent Over Rows
20 Empty Barbell Strict Press
Travis
