The Port – NCMETCON
Warm-up
Warm-up (No Measure)
5 Inchworms with 2 Push-ups
10 Cat Cows
5e Scorpions w/ Shoulder Stretch
10 Trunk Rotations
+
2 Rounds w. an empty BB:
8 DL
8 Bent Over Rows
8 Hang Power Cleans
8 Front Squats
8 Strict Press
Workout
Metcon (5 Rounds for time)
E 5:00 X 5 Rounds:
20/15 Cal Row
+ 3 Rounds:
3 Power Cleans (185/125)
6 Push-Ups
9 Air Squats
Be sure to modify so that you
can get at least 1:00 rest
per round.
Burn sub. 6 Russian Swings
Accessory work
Metcon (No Measure)
4 Sets:
10e Bulgarian Split Squats
10e Banded Rotations
20 Banded Hamstring Curls
