The Port
Warm-up
2:00 Cardio of Choice
+ Full-Body Mobility Flow w/ Shoulder Focus
+ 2 Rounds w/ a Band:
10 Front Raise + Pull-Apart
10 Bent Over Rows
10 Banded Curls
10 Air Squats
10 Burpees
Workout
3 Sets:
1:00 Burpees
1:00 DB Farmer’s Hold
1:00 Wall-Sit
1:00 Plank
Post-Workout Bodybuilding
2 Sets:
30 Reverse Grip Barbell Curls
30 Barbell Deadbugs
3 Sets:
15 Plate Front Raises
15 DB or Plate Reverse Flys
Scot H.
