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The Port
Warm-up
AMRAP 6:
10t PVC Dead Bugs
10 PVC Pass-Throughs
10 Step-Ups
5 Box Jumps
Bodybuilding
A1: Rolling tricep extensions (4 X 12)
Laying on the floor bend your arms at the elbows by bringing two DB’s over your head and let them rest on the floor before bringing them back to full extension.
A2: Reverse Fly’s (4 X 10-15)
A light DB in each hand, thumbs facing up, squeeze shoulder blades together as you bring the thumbs facing behind you.
Workout
AMRAP 18 With a Partner:
1,500m Row*
30 Synchro Box Jumps
30 Synchro Push-Ups
30 Synchro Box Jumps Overs
*Done 250m at a time
Stan
