The Port
Warm-up
2:00 Bike, increasing intensity.
5 Inchworm Push-ups w/ Up and Down Dog
10e Reverse Lunges w/ Twist
10e Spiderman Rotations
10 Cossack Squats
+ 3 Rounds:
5 Burpee + Tall Jump
10 Back Squats
Strength
Back Squat (Build up to a moderate-heavy set of 3)
Then, take 85% of what you found and complete 2 sets of 3 at that weight.
Burn Strength
A. 3 sets:
8e Goblet Step-up to Reverse Lunge
12 Slow and Controlled Leg Lowers
B. 3 sets with a light Monster Band:
10e Side Leg Raises
10e Fire Hydrants
:30 Banded March
WOD
“NCMETCON BASELINE II.II” (AMRAP – Reps)
AMRAP 3:
Max Burpees
-Rest 3:00-
AMRAP 3:
Max Cal Bike
