Announcements
The Port Open details have been emailed to you! Check it out and register here – https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
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The Port
Warm-up
Grab a Monster Band and Spend 2:00 on a Bike with the band up over your knees.
3 Sets:
1 Wall Walk + :10 Nose and Toes Hold
30 Single or Double Unders
Mobility/Stability/Accessory
2:00 Lax Ball- Glutes
1:00 Each Couch Stretch
1:00 Each Pigeon Stretch
3 X 8 Box Step-Downs
3 X 20 Banded Hamstring Curls
3 X 8e Side Plank Lateral Leg Raise
Workout
AMRAP 25:
1-2 Wall Walk
2 Bike Calories*
30 Double Unders
With a partner, you go I go.
*Each round, add 4/3 Calories
Example (Male/Female) Calories –
R1 – 2/2
R2 – 6/5
R3 – 10/8
R4 – 14/11
R5 – 18/14
R6 – 22/17
R7 – 26/20
Sarah
