The Port – NCMETCON
Warm-up
3 Rounds
1:00 Bike
10 Medball Cleans
5 Wide Stance Air Squats
Strength
Back Squat (Build to a 2RM Back Squat)
ON A 18:00 RUNNING CLOCK…
Build to a 2RM Back Squat*
*Testing week for start of strength cycle
Burn Strength
A. 3 rounds
:20 Bulgarian Split Squat hold L
8 Bulgarian Split Squat L
:20 Bulgarian Split Squat hold R
8 Bulgarian Split Squat R
15 Glute Bridges
*Hold must be at parallel
B. 2-3 Rounds:
10e Banded Hamstring Curls
20t Banded Deadbugs
Workout
3 Rounds for Time
20/16 Cal Bike
20 Wall Balls
