Monday – 2/01

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

2:00 Bike

+

2 Rounds:

10 PVC Pass Through Lunges

10 Scap Pull-Ups

5 Ring Rows

+

2 Rounds:

5 BB Muscle Cleans

5 Strict Press

5e OH Lunges

Strength

A1. : Shoulder Press (5 X 5; Across )

A2. : Barbell Roll-Outs (4 sets of 8-12 Reps )

Workout

Metcon (Time)

4 Rounds for Time:

20/15 Cal Bike

15 Pull-Ups

20 Overhead Lunges (95/65)(65/45)

Burn WOD

Metcon (Time)

4 Rounds:

15/12 Cal Bike

20 Seated Banded Pull-Downs

20 OH Plate Lunges (45/25)


Tatjiana and Ty

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