The Port
Warm-up
2:00 Bike
+ 2 Rounds:
10 High Knees/ 10 Butt Kicks
10e Leg Swings
:20 Dead Hang
:20 Active Hang
10 Scap Pull-Ups
10 Scap Push-Ups
10 “Hover” Push-Ups
Extended Warm-up
3 Sets:
:20 Ring Support Hold
:20 Bottom of Ring Dip Hold
:20 Hanging Knee Tuck or L-Sit Hold
Rest as needed between sets.
Strength
A1: Bench Press (6-4-4-2)
A2: Ring Rows (4×10)
Feet elevated if possible
Burn Strength
4 Rounds:
8 DB Bench Press
15 Seated Banded Rows
:20 Ring Row Hold
1:00 Recovery Ski or Row
WOD
With a Partner:
AMRAP 3:
ME Calories on the Bike
Rest 2:00
AMRAP 5:
20 Calorie Bike
16 Toes-to-Bar
Rest 2:00
AMRAP 7:
20 Calorie Bike
16 Toes-to-Bar*
12 Ring Dips or Ring Push-Ups**
*Sub Hollow Hold Banded Pull-Downs
**Sub Box or Monster Band Push-Ups
Michaela
