The Port
Warm-up
2 Sets:
10 PVC Pass Through w/ Lunge
8 Push-Up to Pike
6 Scap Push-Ups + 6 Cat-Cows
2 Sets:
10 PVC OHS
8 Scap Pull-Ups + 8 Kip Swings
6 Strict Pull-Ups or Ring Rows
Lat and Thoracic Spine Mobility
Strength
Overhead Squat (3 X 3 @ 3111 Tempo)
Movement Prep – No Measure.
Overhead Squat (3 X 5; Across)
Burn Strength
Goblet Squat (3 X 8; Across)
In between each set, complete a 50ft Waiter’s Carry on each arm.
Workout
3 Rounds for Time:
20t Alt. DB Hang Snatch (50/35)(35/20)
15 Pull-Ups
20t Single DB OH Lunge*
*Alternate legs each rep, switch hands after 10 reps.
Bailey, Sara, Abby, Ashley
