Tuesday – 12/14

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

Start typing and press Enter to search