Announcements
New Meal Service – Nutre Meal Plans
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For January receive 40% off your first order. More details have been emailed to you!
The Port
Warm-up
3:00 Foam Roller Smash T- Spine/Lats
2 Rounds:
10 Banded Pass-Throughs
15 Banded Pull-Aparts
AMRAP 5:
5 Burpees
10t Bird-Dogs
5 Lat Pull-Downs + :10 Hold
Skill
Strict Pull-Up
Workout
EMOM X 24
(:50 Work, :10 Transition)
Min 1: Burpee Lateral Plate Hops
Min 2: Ring Rows or Strict Pull-Ups*
Min 3: Box Step-Ups (unweighted)
Min 4: Sit-Ups
*Alternate each round.
Finisher
3 X 15 Seated Lateral Raises
3 X :30 Each Side Plank
3 X 10e Banded Bird Dogs
Meg
