Announcements
VOTE for The Port Best Fitness Center on the Seacoast!
The Port
Warm-up
2-3:00 Foam Roll Calves, Hamstrings, Glutes.
2 Slow and Controlled Rounds:
10 Calf Raises
10 Toe Raises
10 Cossack Squats
10 Iron Crosses
2:00 Jump Rope Warm-Up and DU Practice.
Strength
A1: Bent Over Row (4 X 12)
Barbell today. Focus on proper bar path for this movement.
A2: Laying Leg Lowers (4 × 12)
Laying on your back with your arms out to the side. Bring your legs up over your head and slowly lower them back to the hollow position.
Workout
On a 4:00 Clock:
50 Double Unders
30t Walking Lunges
50 Double Unders
ME Row in Time Remaining
Rest 1:00 X 4 Rounds.
Score is Cals per round.
Scott
