The Port
Warm-up
1:00 Bar Hang
12/10 Cal Row
10 Air Squats
10 Step Ups
:30 Hollow Hold
12/10 Cal Row
10 Wall Balls
10 Box Jumps
:30 Hollow Hold
12/10 Cal Row
1:00 Bar Hang
+Hip, Hamstring, Calf Mobility
Workout
3 Rounds For Reps:
1:00 Row
1:00 Wall Ball (20/14)(14/10)
1:00 Sit-Up
1:00 Box Jumps (24/20)(20/16)
1:00 Rest
Post-Workout Strength
Strict Pull-Up (Accumulate 50 Strict Pull-Ups)
Joe G.
