Sunday – 7/11

The Port

Warm-up

2:00 in Z1

+2 rounds:
12 Band Pull-Aparts
12 Band Pass-Through
12 Band Bent Over Rows

+ 1 Coach-Led Set of Movements for the Strength:
10 Empty Barbell Bent Over Rows
10 DB or Plate Lateral Raises
10 Band Face Pulls

Strength

A: Bent Over Row (4 X 8)
With a Barbell
B: Lateral Side Raises (4 X 10)
C: Banded Face Pulls (4 X 20)

Workout

EMOM X 6:
Min 1- :45 Air Squats
Min 2- :45 Burpee Box Get Overs (48/40/30)

EMOM X 6:
Min 1- :45 DB Snatches* (Athletes Choice on Weight)
Min 2- :45 Burpee Box Get Overs

EMOM X 6:
Min 1- :45 Sit-Ups
Min 2- :45 Burpee Box Get Overs

*For today, reps must be done 6 at a time on each arm before switching sides.

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