The Port – NCMETCON
Warm-up
2:00 in Z1 on Bike
+
2 Rounds
:30 Jump Rope
10 WB Front Squats
10t Spiderman Rotations
5e WB Step-though Lunges
Strength
Front Squat/Back Squat EMOM
E 2:00 X 5 Rounds:
4 Front Squats + 6 Back Squats
Choose a weight to use across today. Thinking somewhere between 55-65% of your 1RM Front Squat.
Burn Strength
E 2:00 X 5 Rounds:
1:00 Wall-sit, right into…
16t Jumping Lunges
Workout
3 Rounds
:30 Wallballs
:15 Rest
:30 Double-Unders
:15 Rest
:30 Front Rack Reverse Lunge (75/55)
:15 Rest
:30 Bike
2:00 Rest
Burn sub. Goblet Lunges
Cool Down
5:00 Roll out Hamstrings and Quads
