Warm-up
On a 10:00 running clock
Start on your AB and increase your intensity each minute
Minute 1 – Easy
Minute 2 – Moderate
Minute 3 – Moderate/Hard
Then…
20 glute bridges
20 plank-ups
20 arm circles forward
20 arm circles backward
20 step-ups
:30 BB OH hold
Strength
PortFit
A1. Strict press – 5×3
A2. Plate or banded high pulls – 5×10
Look to increase from 6/22 both on the RPE scale and overall load
PortFit
A1. Strict press – 5×3
A2. Plate or banded high pulls – 5×10
Look to increase from 6/22 both on the RPE scale and overall load
PortBurn
A1. Standing SA DB strict press, with other hand holding DB in front rack position – 4x8e
A2. Plate or banded high pulls – 5×10
A1. Standing SA DB strict press, with other hand holding DB in front rack position – 4x8e
A2. Plate or banded high pulls – 5×10
WOD
PortFit
12 min AMRAP
12/10 cals AB
10t DB snatches
8 HSPU’s
PortFit
12 min AMRAP
12/10 cals AB
10t DB snatches
8 HSPU’s
PortBurn
12 min AMRAP
12/10 cals AB
12t DB snatches
12 push-ups
12 min AMRAP
12/10 cals AB
12t DB snatches
12 push-ups
