Wednesday – 1/5

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

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