Friday – 11/26

The Port

Warm-up

2:00 Cardio of Choice

+ Full-Body Mobility Flow w/ Shoulder Focus

+ 2 Rounds w/ a Band:
10 Front Raise + Pull-Apart
10 Bent Over Rows
10 Banded Curls
10 Air Squats
10 Burpees

Workout

3 Sets:
1:00 Burpees
1:00 DB Farmer’s Hold
1:00 Wall-Sit
1:00 Plank

Post-Workout Bodybuilding

2 Sets:
30 Reverse Grip Barbell Curls
30 Barbell Deadbugs

3 Sets:
15 Plate Front Raises
15 DB or Plate Reverse Flys


Scot H.

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