Sunday – 12/19


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


2:00 Foam Roll Quads, Hips, Hamstrings, Calves + Psoas Stretch
20 Slow and Controlled Plate Deadbugs
2:00 of Coach-led Jump Rope Warm-Up and Double Under Practice.

2 Rounds:
:30 Jump Rope
10 Plate Ground to OH
5 Burpee to Plate Hops
5 Scap Pull-Ups + 10 Kip Swings


AMRAP 1:30
ME Double Unders

Right Into…
2-3-6-8-10.. Slam Balls
1-2-3-4-5… T2B
Right Into…

AMRAP 1:30
ME Double Unders
Score is total reps of AMRAP, not including DU’s. Comment DU total reps.

Post-Workout Strength

A1: DB RDL (4 X 10)
With two dumbbells, palms facing the shins. With a slight bend at the knee, push the hips back and hinge forward just far enough until you find tension in your hamstrings, then squeeze your glutes and hamstrings to stand back up. Maintain a flat back and braced core throughout. Nice and slow down, controlled on the way back up.
A2: Russian Twists (4 X 20t Slow and Controlled)
Feet off the floor, touch on each side is 2. Stay tight.


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