Sunday 10/18

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

400m Jog

Into…

3 ROUNDS

10 Walking Alt. Samson Stretches

10 Walking Alt. Leg Kicks

5 Inch Worms w/ Push-Up

Into…

200m Jog

Strength

Metcon (Weight)

EMOM x 10 MINUTES

Min 1 – 10 Seated Alt. DB Arnold Press

MIn 2 – :40 Max Single DB Curls

(Score is Weight)

Workout

Metcon (Time)

4 Rounds on a 4:00 Clock

100m sprint

14 hang power cleans

(95/65)(75/55)

14 front rack lunges

Max Plank in time remaining

Rest 1:00 between rounds

BURN athletes use 2 DBs for the hang cleans and front rack lunges.

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