Announcements
Christmas / New Year Schedule
Thursday 12/23 – Normal Schedule
Friday 12/24 – Christmas Eve – 7, 8, & 9am Only
Saturday 12/25 – Christmas Day – CLOSED
Sunday 12/26 – Normal Schedule
Friday 12/31 – New Years Eve – 7, 8, 9, 10am Open Gym, Noon
Saturday 1/1 – New Years Day – Normal Schedule
The Port
Warm-up
Couch Stretch
Spiderman Lunge w/ Rotation
Pigeon
Thread the Needle
3 Rounds:
250m Row
12 Cal Bike
10 Slow Scap Push-Ups
Workout
3 Sets:
1000/850m Row
50/40 Cal Bike
1:30 Plank Hold
Rest 2:00 Between Sets.
Optional BodyBuilding
For Quality:
15 – 12 – 9 – 12 – 15
Heavy Russian KBS
*High* Box Jump
Right Into..
3 Sets:
7e Goblet Reverse Lunges
20 Foot-Elevated Glute Bridges
B1: Arnold Press (3 X 10 Seated Arnold Press)
B2: Renegade Row (3 X 10 Alt. Reps (No Push-Up)
C: EMOM 10:
:40 on / :20 off any machine
Chris
