The Port
Warm-up
3 Rounds:
:30 Row
10 Banded Pass Throughs
10 Step Ups – Box Jumps
+
3 Rounds w/ Mobility between each round:
10 Barbell Bradford Press – Strict Press – Push Press
10 Front Squats
Strength
Push Press (Find a 3RM)
Push Press (Find a 1RM)
Burn Strength
EMOM X 12:
Evens: 6-8 DB Push Press
Odds: :45 Wall-sit with a monster band
Workout
1 Round:
40/30 Cal Row
30 Box Jumps
40 Shoulder to Overhead (135/95)(115/75)
30 Box Jumps
40/30 Cal Row
Every 2:00, including 0:00, 3 Front Squats
