The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2:00 Bike
+
2 Rounds:
10 PVC Pass Through Lunges
10 Scap Pull-Ups
5 Ring Rows
+
2 Rounds:
5 BB Muscle Cleans
5 Strict Press
5e OH Lunges
Strength
A1. : Shoulder Press (5 X 5; Across )
A2. : Barbell Roll-Outs (4 sets of 8-12 Reps )
Workout
Metcon (Time)
4 Rounds for Time:
20/15 Cal Bike
15 Pull-Ups
20 Overhead Lunges (95/65)(65/45)
Burn WOD
Metcon (Time)
4 Rounds:
15/12 Cal Bike
20 Seated Banded Pull-Downs
20 OH Plate Lunges (45/25)
Tatjiana and Ty
