Monday – 2/8

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

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