Announcements
VOTE for The Port Best Fitness Center on the Seacoast!
LAST DAY TO VOTE!
The Port
Warm-up
AMRAP 6:
8 Cal Row
8 KBS
8t Samson Lunges
8e Single-Leg Glute Bridges
+ Couch Stretch, Spiderman, Pigeon, Lying Rotations
+ Coach-led Rowing Technique and Pistol Progressions
Skill
3 Sets For Quality:
12 Alt. Tempo Pistol Squats
1:00 Row (Easy Pace)
Rest 1:00 Between Sets
Burn Strength
Weighted Step-ups (3 X 6e)
Optional to add weight with 1 DB or KB in the Front Rack. 1:00 Row In Between Sets
Workout
On a 4:00 Clock:
25 Russian KB Swings (70/53)(53/35)
25/20 Cal Row
ME Wall-Ball Goblet Squats in Time Remaining
Rest :30 X 4 Rounds
Rachael and Audra
