Thursday – 4/29


Port Members,

When you have a free moment please respond to the survey below. We are looking forward to launching some new programs and would love your input.

The Port


2 Big Sets:
100m Row Easy
:30 Row Hard
100m Row Easy

2 Rounds:
10 Samson Lunges
5 Burpees
:30 Plank Hold


For Time in a Team of 3:
2,000m Row; split into 250’s.
Each time you finish your row, move right into
10t Goblet Reverse Lunges before you rest.

Right into…

120 Burpee Box Jump Overs; split into 6’s.

Right into…

4 Sets Each:
:30 Farmer’s Hold (70/53)(53/35)
1 partner does their :30’s at a time.

Cool Down

2 Rounds:
10 “Crab Position Rocks”
5 Down Dog to Up Dog
10 Iron Crosses

+ Spend 5 minutes with a lacrosse ball or foam roller working out anything that’s extra tight this week.

Scot H.

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