The Port – NCMETCON
Warm-up
Warm-up (No Measure)
2:00 Monster Band Hip/Glute Activation
10e Cossack Squats
10 90/90 Rotations
1:00 Couch Stretch Each Side
+ 3 Rounds; increasing intensity:
20-15-10 Pulls on the Rower
10-5-5 Deadlifts/Front Squats*
*Last round with 32X1 Tempo
Strength
Tempo Front Squats
Tempo Front Squats 32X1
4X5; Building
Burn Strength
Burn: Goblet Squat (4×8)
Workout
Metcon (Time)
4 Rounds for Time:
15 Front Squats (155/105)
25/20 Cal Row
Burn WOD
Burn: Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
8 DB Front Squats
8t DB Front Rack Reverse Lunges
12 Sit-Ups
12/10 Cal Row
Ian
