Announcements
Register for The Port Open! If you want to know why you should sign up – ask a coach!
https://forms.gle/EiUebawei14JYi2z7
New Meal Service – Nutre Meal Plans
40% off your FIRST order – use code THEPORT40. To check out the menu and order use our special affiliate link – https://lddy.no/13cde
The Port
Warm-up
2:00 in Z1
+ Coach-Led Mobility Flow and Rowing Drills
Workout
Rowing intervals (500m x 6)
Rest 2:00 between each
Optional BodyBuilding
A1: Arnold Press (3 X 10 Seated Tempo Arnold Press @ 1111)
A2: Banded Lat Pull-Down (3 X 15; Pause at the bottom of each rep)
A3: Deadbugs (3 X 20 w/ a WallBall)
Ryan, Kat, Erin, Nate, Bill, Matt
