The Port
Warm-up
2:00 in Z1
Banded Shoulder Mobility:
Pull-Aparts (Horizontal and Diagonal)
Pass-Throughs
Push-Aparts
Bent Over Rows
3 Rounds:
5 Strict Pull-Ups or Ring Rows
10 Scap Push-Ups
15 Air Squats (5 Neutral, 5 Close Stance, 5 Wide)
Skill
3 Sets:
:30 Handstand Hold
3 Strict HSPU Negatives
Burn Strength
3 Sets:
:30 Plank Hold
6e Plank Hip Dips
1:00 Rest
Workout
4 Rounds For Quality:
5 Strict HSPU
10 Alt. Pistol Squats
15 Pull-Ups
20/15 Cal Bike
Burn WOD
4 Rounds For Quality:
5 Seated DB Strict Press
10 Suitcase Hold Step-Ups
15 Banded Lat Pull Downs
20/15 Cal Bike
Austin
