Announcements
Christmas / New Year Schedule
Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule
The Port
Warm-up
Mini Band Shoulder Warm-Up
5e Slow Shoulder Cars
Box Tricep Stretch
AMRAP 5:
5 Burpees
10 Step Ups – Box Jumps
5 Push-Ups
10 Air Squats
Strength
Every 2:00 X 5 Sets:
8 DB Bench Press
:30 Farmer’s Hold
Workout
With a Partner:
150 Air Squats
15 Dips
125 Air Squats
20 Dips
100 Air Squats
25 Dips
50 Air Squats
30 Dips
Every 2:00, including 0:00, 5 Synchronized Burpee Box Jump Overs
Ring Dip Options:
– Ring Dips
– Box Dips
– Foot-Assisted or Banded Dips
Marc and Kelsey
