Announcements
New Year 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
Full-Body Mobility Flow
2:00 in Z1
3 Rounds:
10 Banded Lat Pull-Downs
10 Banded Face Pulls
10 Light WBs
Strength
A1: Strict Pull-Up (4 x 8)
Add weight if possible
Additional A1 Options:
Foot-Assisted Strict Pull-Ups
Seated Barbell Pull-Ups
PVC Banded Lat Pull-Downs (4 X 10-12)
A2: Banded Row (Seated) (4 X 10e, Single Arm)
Workout
“BALL DROP”
4 Rounds:
12 Burpee Touches to 12′
22 Unbroken Wallballs
31 Sit-Ups
Morgan
