Announcements
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The Port
Warm-up
AMRAP 4:
5 Up-Downs
5 Push-Up to Pike
5 Scap Pull-Ups
+ 2 Rounds with a set of light DBs:
5 Box Seated DB Strict Press
:10 Seated OH Hold
5 Down Dog or Box HSPU
:10 HS Hold
Strength
L1: Tempo Box HSPU (5 X 4)
@ 31×1
L2: Box HSPU (5 X 3)
No Tempo – Slow + Controlled
L3: Box HS Hold + Slow Negative (8 Sets)
10 Second Box HS Hold + 1 Slow Negative
Workout
“DB Dance Party”
AMRAP 12:
12 DB Deadlifts (50/35)
50ft DB Front Rack Walking Lunges
12t SA Devil’s Press
50ft Overhead Carry
Mike
