Thursday – 2/24


Register for The Port Open! If you want to know why you should sign up – ask a coach!

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 –

The Port


2:00 in Z1
+ Coach-Led Mobility Flow and Rowing Drills


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

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