The Port
Warm-up
10 Leg Swings Each Direction
:30e Standing Quad Stretch
:45 Bar Hang Stretch
2 Rounds:
20 Pulls on the Rower
:20 Hollow Hold
10 Banded Pass Throughs
10 Palms Up Banded Pull-Aparts
Lat Smash and Openers
Workout
For Quality:
5 – 10 – 15 – 10 – 5
Strict Pull-Ups
10 – 20 – 30 – 20 – 10
Strict Sit-Ups
20 – 40 – 60 – 40 – 20
Cal Row
Post-Workout Strength
2-3 Sets:
8e Windmills OR :20 Each OH KB Hold
12-15 Bent Over Reverse Flys
1:00 Cool Down on a Machine
Michelle
