Monday – 1/18

The Port

Warm-up

1 Round:
10 Floor Scrapers
5 Inchworms No Push-Up
10 Down Dog Push-Ups
10t Down Dog Toe Touches
10t Scorpion Stretches

+ 2-3 Evolving Rounds with 1 DB:
6e DB DL
6 Bent Over Rows
6e DB Swing – Clean
6e DB Push Press – Push Jerk

Strength

EMOM X 10:
1: 6-10 Kipping HSPU*
2: 6-10 Inverted Barbell Rows
*Perfect reps today, technique focused

Burn Strength

EMOM X 10:
1- 8 Seated DB Strict Press*
2- 6-10 Inverted Barbell Rows
*Make these challenging today!

Workout

AMRAP 1:30:
Max Bike Cals

– Rest 1:00-

AMRAP 10:
10t DB Hang Clean and Jerks (50/35)
12 Sit-Ups

– Rest 1:00-

AMRAP 1:30:
Max Bike Cals


Scot H.

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