The Port
Warm-up
AMRAP 6:
5e Plate Halos
5 Push-up to Down Dog
10 Down Dog Toe Touches
5 Burpees
Strength
Shoulder Press (2RM )
Burn Strength
A: 15-12-9-6
Double DB Hammer Curls
Double DB Strict Press
Rest 3:00
B: 3 Rounds:
:30 Hollow Hold
15 Band Pull-Aparts
Workout
Every 2:00 X 5 Rounds:
50 DU’s
10 Push Press (95/65)
ME OtB Burpees in Time Remaining
Rest :30 between rounds.
Burn WOD
Every 2:00 X 5 Rounds:
:30 Ski or C2 Bike
10 Double DB Push Press
ME Burpees Over DBs in Time Remaining
Rest :30 between rounds.
