Sunday – 9/19


VOTE for The Port Best Fitness Center on the Seacoast!

The Port


2-3:00 Foam Roll Calves, Hamstrings, Glutes.

2 Slow and Controlled Rounds:
10 Calf Raises
10 Toe Raises
10 Cossack Squats
10 Iron Crosses

2:00 Jump Rope Warm-Up and DU Practice.


A1: Bent Over Row (4 X 12)
Barbell today. Focus on proper bar path for this movement.

A2: Laying Leg Lowers (4 × 12)
Laying on your back with your arms out to the side. Bring your legs up over your head and slowly lower them back to the hollow position.


On a 4:00 Clock:
50 Double Unders
30t Walking Lunges
50 Double Unders
ME Row in Time Remaining

Rest 1:00 X 4 Rounds.

Score is Cals per round.


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