The Port
Warm-up
3 Minutes w/ a Foam Roller; Hamstrings, Hips, Lats
+
3 Rounds:
10 Scap Pull-Ups
3 Tempo Strict Pull-Ups (3112)
5 Hang Cleans
5 Strict Press
5 Good Mornings
5 Back Squats
5 Behind the Neck Push Press*
*Done with a PVC or a Barbell
Skill
EMOM x 8:
E: 1 Strict Pull-up + 2 Kipping Pull-ups + 3 Kipping Chest-to-Bar (or butterfly)
O: 4 Back Squats from the floor; building each round.
Burn Strength
EMOM X 8:
E: :30 Bar Hang + 10 Seated Banded Lat
Pull-Downs
O: :45- 1:00 Wall-Sit
WOD
10 Rounds for Time:
6 Back Squats (155/105)(115/75)
8 Chest to Bar Pull-Ups
12/10 Cal Bike
Burn WOD
8 Rounds for Time:
8 Kettlebell Swings
8 Goblet Squats
8 Inverted Barbell Rows
10/8 Cal Bike
Chris G.
