The Port – NCMETCON
Warm-up
AMRAP 5:
10 Alt Cossack Squats
:30 OH Plate Hold
10 Air Squats
10 Plate Ground to OH
Strength
4 Rounds:
8e Half-Kneeling Strict Press
8e Bent Over Rows
1:00 Farmer’s Carry Hold
Rest 1:00 between rounds.
Workout
EMOM X 16:
1: 20/15 Cal Row
2: 15 Med Ball Cleans
3: :40 Front Rack Hold
4: Rest
