Announcements
LAST DAY to register for The Open and get a TSHIRT! Registration will continue until 3/28 but don’t wait. If you want to know why you should sign up – ask a coach!
https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port
Warm-up
30/24 Cal Bike
2 Sets:
10 Floor Scrapers
3e Square Lunges
20 Glute Bridges
10 90/90 Rotations
Banded Hamstring and Ankle/Calf Stretches
Strength
A1: Romanian Deadlift (4X10)
Using DBs
A2: Front Rack Lunge (4 X 20t)
A3: Weighted Calf-Raises (4 X 15)
Workout
AMRAP 9:
40 Double Unders or 24t Mountain Climbers
6t DB Box Step-Overs (50/35)(35/25)*
*Each round, add two to your DB Step-Overs.
Tim
