The Port – NCMETCON
Warm-up
3 Rounds
:30 Bike
8 Plank Up-Downs
4x Lunge + Lunge + Air Squat
+
:30 Down Dog
:30 Up Dog
:30 Child’s Pose
:30e Pigeon
Workout
“KB Cardio Party”
EMOM X 16
Min 1: :40 Bike
Min 2: :40 KB Front Rack Hold
Min 3: :40 Lunge + Lunge +
Jump Squat
Min 4: :40 Farmer’s Carry Hold
Score = Reps
*For hold, each :10 = 1 rep
Finisher
2 sets
1:00 Plank
:15 Rest
:30 Side Plank (R)
:15 Rest
:30 Side Plank (L)
:15 Rest
1:00 Hollow Hold
2:00 Rest
