The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2 rounds
10 banded good mornings
Monster walk down-back
10 banded glute bridges
Into…
2 rounds:
10 BB Deadlifts
10 V-ups
10 Kip swings
Strength
Deadlift (1×3)
Build to a Heavy 3-Rep Deadlift
Burn Strength
Burn: Metcon (Weight)
4 Sets for Quality
10 DB RDLs *slow and controlled
8e Split Stance Row
1:00 Farmers Carry Hold
Workout
Metcon (Time)
FOR TIME
21-18-15-18-21
DB Deadlift (50/35)|(35/20)*
Toes to Bar
*Both heads of each DB must touch the ground each time.
