Announcements
Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6
The Port
Warm-up
2:00 in Z1 +
3 Rounds:
10 Floor Scrapers
10 Cossack Squats
Push-Ups*
R1: 6 Tempo Push-Ups @ 3211
R2: 3 Narrow, 3 Neutral, 3 Wide-Grip Push-Ups
R3: 6 Neutral Tempo Push-Ups
Extended Warm-up
3 Sets:
:15 Ring Support Hold
3 Slow Ring Dip Negatives
:10 Bottom of Dip Support Hold
Strength
EMOM 10:
Evens: 10 Barbell RDL’s
Odds: 6-10 Strict Ring Dips
Workout
AMRAP 15:
25 Double Unders
5 Sumo Deadlift (275/185)(225/155)
25 Double Unders
20/16 Cal Bike
Sky
