The Port – NCMETCON
Warm-up
2 Rounds:
:30 Jump Rope
200m Run
10 SA DB Curl to Press
+ Banded Triceps Stretch, Ankles, and Calves
+ 2 Rounds:
10 Strict Press
5e Shoulder CARS
Strength
Shoulder Press
1×2 @ 80%
1×2 @ 85-90%
1×2+ @ 95%
Last set is as many reps as possible w/o failure…no more than 4-6.
Percentages based off of 2RM.
Burn Strength
3 Rounds:
8 Zottoman Curls
8 DB Strict Press
15 Banded Tricep Push-Downs
Curls and Presses done with 2 DB’s
Workout
Partner Thursday:
10 sets (total) on a running 1:30 clock,
alternating with your partner between
A and B.
A: 200m Run or 250/200m Row
ME Double Unders in time remaining
B: Accumulate :25 in an L-sit
progression.
