The Port
Warm-up
250/200m Row
+ 2 Rounds:
10 Air Squats
10 Reverse Lunges
10 Cossack Squats
250/200m Row
+ 2 Rounds:
5 Inchworm Push-Ups
10 Scap Push-Ups
:20 HS Hold
250/200m Row
Workout
1500/1200m Row
6 Wall Walks
30 Single DB Step-Ups (50/35)
1000/800m Row
6 Wall Walks
20 Step-Ups
500/400m Row
6 Wall Walks
10 Step-Ups
Finisher
2 Sets for Quality:
15-12-9
Heel-elevated Goblet Squats
KB RDL
Rest 2:00 Between Sets.
Sunil
