The Port – NCMETCON
Warm-up
2 Rounds
3 Inchworm Push-Ups
6e Spiderman
10 Laying Trunk Rotations
+ 1 Round
:15 Row Easy
:15 Rest
:30 Row Moderate
:30 Rest
:45 Row Hard
:45 Rest
1:00 Row Moderate
Workout
Death Row (AMRAP – Rounds)
EMOM x 20 MINUTES
MIN 1 — 20/15 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.
Optional Finisher
EMOM x 10 MINUTES
Min 1 – 8-12 Rower Pike-Ups
Min 2 – :45 Max Russian Twists (Weight Optional)
