The Port
Warm-up
2:00 Row
Coach-led rotational shoulder warm-up with 2.5# or 5# plates
Into..
2 Rounds with 2 DB’s:
3 “Hover” Push-ups on DB’s
6t Renegade Rows
6 Front Squats
6 Push Press
:30 Bar Hang
Strength
3 rounds
10 Alt. Single Arm Elevated Push-ups*
8 Tempo Ring Rows 21X1
*One hand on a plate, the other on
the floor. Switch which hand is
elevated each rep.
Workout
EMOM x 20 MINUTES
MIN 1 – 12/10 Cal Row
MIN 2 – 15 V-ups
MIN 3 – 8 Manmakers* (40/25)(30/15)
MIN 4 – Rest
*1 Rep Manmaker =
Push-up + Row/Row + Squat Clean Thruster
