The Port
Warm-up
AMRAP 6:
8/6 Cal Row
3 Inchworms with an Up/Down Dog
5 “Hover” Push-ups
5e Scorpion Stretches
Strength
3-4 Rounds:
10t alt. DB Bench Press*
:30 HS Hold or 1:00 Plank
15 Banded Good Mornings
*While one arm is working, the other arm is locked out overhead.
WOD
5 Rounds:
25 Sit-Ups
20t Lunges
15 Push-ups
10/8 Cal Row
Coach Ashley
