Sunday- 11/14

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.

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