The Port – NCMETCON
Warm-up
Warm-up (No Measure)
Banded Shoulder Mobility
2 Rounds
200m Run
5 Scap PU / Strict PU or Ring Rows
10 RKBS / AKBS
:30 Plank Hold
Workout
Metcon (Time)
3 Rounds
8 Strict Pull-ups
600m Run
20 KBS
Accumulate 1:30 Plank Hold
Optional Finisher
Metcon (Weight)
3 Sets:
A1: 21’s Barbell Curls
A2: 12 Barbell Bent Over Rows
3 Sets:
B1: 10 Barbell Roll-Outs
B2: :20 Push-Up “Hover” Hold
