Warm-up
400m run
Then, 3 rounds for quality
:30 table top hold
9 SA DB swings
7 ring rows
5 inch worms
Strength
PortFit
10 min EMOM
Evens – 5 to 7 wide grip pull-ups or 7 to 10 slow ring rows
Odds – 2 to 3 slow wall walks
Gymnastics strength day. Pick a number that is difficult for you to maintain and try to hold on. Slow means slow. It doesn’t mean ignore the cue and get the reps done as fast as possible. If you want to be good at moving well fast. Be good at moving slow.
PortBurn
4 rounds
10 SA bicep curls
15 banded lat pull-downs
Max effort bar hang
WOD
PortFit
9 min AMRAP
15 perfect push-ups
12t DB snatches
9 T2B
Rest 1:00, repeat
This shoulder endurance piece is really going to start to build on itself. So find ways to prevent total fatigue. That might mean breaking up the push-ups right from the beginning, it might mean breaking up the T2B or even taking an extra couple breaths between movements. Just going for this one might not work out for the best. So be mindful and have a smart approach.
PortBurn
9 min AMRAP
15 perfect push-ups
12 DB snatches
9 laying DB toe touches
Rest 1:00, repeat
