The Port – NCMETCON
Warm-up
200m jog
Dynamic Warm-Up
200m jog
+ 3 rounds:
10 scap push-ups
5 tempo push-ups (30X0)
10 air squats
Workout
Metcon (AMRAP – Rounds and Reps)
HERO WOD “PAZ”
6 min to complete:
1,000m Run
*rest remainder
Into..
AMRAP X 22:
23 Air Squats
7 Burpees
14 Push-ups
Right into…
6 min to complete:
1,000m Run
