Announcements
Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6
The Port
Warm-up
3 Rounds:
100m Run
10 Scap Pull-Ups
8 Kip Swings
6 Ring Rows
+ 2 Sets:
15 Band Pass-Throughs
15 Banded Upright Rows
15 Banded Front Raise
+ Banded Lat Mobility
Strength
L1: Pull-ups (4 Sets of 10-12 Kipping or Butterfly Pull-Ups)
L2: Pull-ups (5 Sets of a Kipping Pull-Up Progression.)
5 Sets of (2 Kip Swings + 2 Kipping Pull-Ups + 2 Kip Swings)
L3: Pull-ups (5 Sets of 5 Kip Swings w/ Re-Grip)
Workout
“Strict Helen”
3 Rounds:
400m Run
21 KBS (53/35)(35/26)
8 Strict Pull-Ups or 12 Ring Rows
