The Port
Warm-up
3-5 Minutes Any Machine-
Adding in a few :10 sprints in the later minutes.
+ 2 Rounds:
10 Banded Front Raises
10 Banded Pull-Aparts + Pass Throughs
10 Banded Bent Over Rows
6 Hanging Knee Raises
3 Strict Pull-Ups or 6 Ring Rows
3 Prep Rounds for the WOD:
:20 Bike “Sprint”
1 Rope Climb
6 DB Floor Press
Workout
EMOM X 24:
Min 1-2: Cal Bike
Min 3-4: Rope Climbs
Min 5: HS Hold
Min 6: Rest
Bodybuilding
3-4 Rounds:
10 DB Upright Rows
10 DB Hammer Curls
10 Bench Dips
10 DB Pullovers
Alex
