The Port
Warm-up
3 Rounds:
8 Shuttle Runs (10m)
2 10m Walking Lunges
5 Scap PU + 5 Kip Swings + 5 Strict Knee Raises
Skill
Toes-To-Bar (EMOM x 7: 6-8 T2B or T2R)
Skill and endurance work
Workout
1. 4 Minutes to Complete:
400m Shuttle Run
*Rest remainder
Right into…
2. AMRAP 8:
12t DB Front Rack Walking Lunges
10t DB Hang Cleans
20t Lateral Hops Over the DB’s
Right Into…
3. 4 Minutes to Complete:
400m Shuttle Run
*Rest remainder
Matt
