The Port – NCMETCON
Warm-up
3 Rounds
10 KB DL
5e KB Bent Over Row
5e KB Strict Press
10 KB Goblet Squats
:30 Rig Hang
Strength
3 SETS FOR QUALITY
3/3 DB or KB Turkish Get-Ups*
2-6 Strict Tempo Pull-Ups (2121)**
*Sit-up portion only 6/6
**Chest 2 Bar Optional
-Rest 1:00 b/t Sets-
Workout
5 SETS
ON A 3:00 RUNNING CLOCK…
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)|(53/35)
-Rest 1:00 b/t Sets-
Burn WOD
5 SETS
ON A 3:00 RUNNING CLOCK…
10 Kip Swings + 10 Piked
Pull-ups
20 Russian KBS
Max Reps Goblet Squats (70/53)/(53/35)
-Rest 1:00 b/t Sets-
Cool Down
FOR RECOVERY
5:00 Foam Roll Upper Back + Lats
