Announcements
New Meal Service – Nutre Meal Plans
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The Port
Warm-up
30/24 Calories on any machine
Coach-led Mobility Flow
3 Rounds:
10 Pass Throughs
10 Pull Aparts
10 Push Aparts
10t Unweighted Windmills
Strength
A1: DB Hammer Curls (3 X 15)
A2: Standing Banded Chest Flys (3 X 15)
A3: Woodchops (3 X 10e)
Workout
Every 5:00 X 6 Rounds:
20/16 Cal Bike
15/12 Cal Row
1:00 Plank Hold
Sarah
