Announcements
Sign Up for our first annual Port Golf Tournament!
https://forms.gle/GZvKHh9bC4SyWikM6
The Port
Warm-up
:30 Row Easy
5 Inchworm Push-Ups
5 Slow Swimmers
10 Scorpion Stretches
:30 Row Moderate
20 Air Squats
10 Slow Scap Push-Ups *Focus on maintaining a proper core position
10t Down Dog Toe Touches
:30 Row Fast
+ 2 Rounds:
8e DB Half-Kneeling Strict Press
Strength
Seated DB Strict Press (4 X 8-10)
Up in reps again from last week!
Skill
Wall Walks (10 min to work on this Skill)
Workout
4 Rounds:
500m Row
5 Wall Walks
25 Air Squats
:45 Plank
Tobi
