The Port
Warm-up
EMOM X 9 (:40 Work/:20 Rest)
Min 1: Bike
Min 2: Sit-Ups
Min 3: 8 Push-Ups + 8 Ring Rows
+ Full-Body Mobility Prep
Workout
EMOM 16:
Min 1: 12/10 Cal Bike
Min 2: 3 Rope Climbs
Min 3: ME DB Bench Press
Min 4: Rest
Post-Workout Strength
A1: Banded Leg Extensions (3 X 15e)
A2: GHD back extensions (3 X 10-15)
Matt R.
