The Port
Warm-up
3 Rounds:
:30 Row
10 Banded Dislocates
10 Band Pull-Aparts
10 Banded Strict Press
:30 Sit-Throughs
WOD
For Time:
3,000m Row
Every 3:00, Including 0:00,
5 Devil’s Press (35/25)(25/20)
5e Front Rack Lunges
Post-Workout Strength
EMOM X 12:
For quality reps.
Min 1- :40 Sit-Throughs*
Min 2- :40 DB Bent Over Row R
Min 3- :40 Hand Release Push-Ups
Min 4- :40 DB Bent Over Row L
*New movement alert!
J.P
