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
Rower Warm-Up:
10 Strokes Arms Only
10 Strokes Hips Only
10 Strokes Legs Only
10 Strokes Legs and Hips
10 Strokes Hips and Arms
1:00 Row Putting it All Together
+ 3 Rounds:
10 Scap Pull Ups – Kip Swings
15 Band Pull Aparts
5e DB Curl to Press
Strength
A1: Ring Rows (8-12 Strict Tempo Ring Rows (1111))
A2: Banded Rotations (3 X 10e – Half-Kneeling)
Workout
For Time:
1,000/850m Row
21-15-9
Single DB Hang Clean and Jerks (50/35)(35/20)
T2B
1,000/850m Row
T2B Scaling Options:
-Hanging Knee Raises
-Kip Swings
-Lying Straight-Leg Toes to Rig
