The Port – NCMETCON
Warm-up
2 Rounds with a Band
10 Dislocates
10 Pull-Aparts
10 Bent over Rows
10 Good Mornings
+ 2 Rounds
1:00 Row
:10 Top of Dip Hold
10 Ring Rows
:10 Bottom of Dip Hold
Strength
Every :90 X 5 Sets
Pick one of the following
1) 3-5 Ring Muscle-Ups
2) 3-5 Jumping Muscle-Ups or
Banded Muscle-Ups
3) 6-8 Low Ring Transitions
Burn Strength
4 Sets
10 Glute Bridge Floor Press
10 Supinated DB Bent
Over Rows
1:00 Elevated Plank Hold
Workout
3 Rounds
500/400m Row
10/7 Muscle-ups*
250/200m Row
Rest 2:00 between rounds
*Sub 10 difficult pulls + 10
difficult push
Burn WOD
3 Rounds
500/400m Row
10 Inverted Rows
10 Box Dips
250/200m Row
Rest 2:00 between rounds
