The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 Rounds:
1:00 Bike
5 Tempo Push-Ups (21X1)
:30 Down Dog
10 Samson Lunges
:30 Bottom of Squat Hold
5 Ring Rows
:30 Top of Ring Dip Hold
+ Banded Shoulder Mobility
Bodybuilding
Metcon (No Measure)
3 Sets:
10e SA DB Bench Press*
8e Suitcase Hold Bulgarian Split Squats
15 Seated Banded Lat Pull-Downs**
*One arm locked out while the other is pressing, and then switch.
**With one PVC through a band, pull down to chest.
Workout
Metcon (AMRAP – Reps)
:40 Work/ :20 Rest
Until Completion
4 Rounds:
12/10 Cal Bike
20 DB Push Press (40/25)
10 Ring Rows
20 Box Jumps*
*Must step down today.
