The Port – NCMETCON
Announcements
- Monday is the last day to bring an unwrapped toy for the Seacoast Area Firefighters. Don’t forget to donate. Anything is appreciated!
- Win a FREE MASSAGE from Thrive Med Spa & Wellness. Just sign the form located on the retail store and you are entered to win!
Warm-up
400m Slow Jog or 500m Row +
Coach-led Dynamic Mobility +
2 Rounds with a light DB:
5e SA DB Thrusters
10t Reverse Lunges
10t Russian Twists with DB
Strength
4 Rounds for Quality:
1:00 Plank or :30 HS Hold
16t alt. Supermans w/ :02 pause at the top of each rep
20t Russian Twists
Workout
For Time:
60 SA DB Thrusters (40/25)(30/20)
60 Bodyweight Step-ups
Every minute on the minute, complete 5 burpee box jump overs*
Scale number of BBJO so that it takes you :25 seconds or less.
