The Port
Warm-up
3 Sets
12 Banded Pull-Aparts
:30 Tuck Hold (On the floor)
9 Ring Rows
:30 Alt. Box Step-Ups
6 Slow Push-Ups
:30 Plank Rotations
Skill
EMOM X 12:
1- :40 Max L-Sit Hang
2- :30 Max Chin Over Bar Hold
3- :20 Max Dip Support Hold
*Doesn’t have to be unbroken. Work for the amount of time with as many breaks as needed.
Workout
AMRAP 7:
12 DB Floor Press
10 Single DB Box Step-Ups
8 Ring Rows
Rest 1:00. Repeat.
Pick up where you left off from the first AMRAP.
