The Port
Warm-up
4:00 Rowing Technique, Drills, Warm-Up.
+ 3 Rounds:
10 Step Ups – Box Jumps
10 KBS
10 Sit-Ups
+ Hip and Hamstring Mobility
Accessory work
4 Rounds:
1:00 Plank Hold
10 Side Plank Lifts L
10 Side Plank Lifts R
12 Diamond Push-Ups
Rest :60-:90 between rounds.
Workout
AMRAP 25:
1000/850m Row
14 Alt. Back Rack Lunges (135/95)|(95/65)
16 KBS
18 Box Jumps (24/20)
Cool Down
1:00 Foam Roll Lats (Each Side)
1:00 Banded Crossbody Hamstring Stretch (Each Side)
Matt D.
