The Port
Warm-up
2:00 in Z1 on any machine.
+ 3 Rounds:
10 Scap Push-Ups
5 Push-Up to Down Dog
:30 Down Dog
10t Spiderman Rotations
Strength
3 Sets for Quality:
6e Unweighted Windmills
:30e Single Arm OH Hold
1:00 Farmer’s Hold
WOD
AMRAP 7:
12 KBS (53/25)
12 Air Squats
12 Sit-Ups
Rest 2:00. Repeat, pick up right where you left off.
*3 Up-Downs over the KB at the top of each minute, including 0:00.
Candice
