The Port
Warm-up
Rowing Warm-Up:
10 Pulls Lats Only
10 Pulls Torso + Arms Only
10 Pulls Legs Only
10 Pulls Full Body (Heels Down)
10 Pulls (Heels Slightly Lift)
2:00 Row Keeping S/M Under 26.
2 Rounds:
30t Mountain Climbers
10 Scap Pull-Ups
10 Bent Over ITY’s
Workout
For Time:
500m Row
50t Walking Lunges
5 Rope Climbs
400m Row
40t Walking Lunges
4 Rope Climbs
300m Row
30t Walking Lunges
3 Rope Climbs
200m Row
20t Walking Lunges
2 Rope Climbs
100m Row
10t Walking Lunges
1 Rope Climb
Optional Finisher
For Time:
30 – 20 – 10
DB Curls*
10 – 10 – 10
GHD Back Extensions
*While 1 arm is curling, the other is holding at the chest.
Josh
