Announcements
Congrats to Troy – our November Member in the Spotlight!
The Port
Warm-up
AMRAP 5:
30 SU or DU
5 Burpees
5 Ring Rows
5 Band Push-Aparts
Each round, add one rep to each movement besides the jump rope.
+ Small Plate Shoulder Warm-Up
Strength
Bench Press (Build up to a heavy set of 5)
Workout
For Time:
100 DU’s
50 Push-Ups
75 DU’s
25 Push-Ups
75 Russian KBS
25 Push-Ups
75 DU’s
50 Push-Ups
100 DU’s
Josh and Chad
