Sunday- 12/06

The Port – NCMETCON

Warm-up

Warm-up (No Measure)

2 Rounds:

1:00 Bike

5 Tempo Push-Ups (21X1)

:30 Down Dog

10 Samson Lunges

:30 Bottom of Squat Hold

5 Ring Rows

:30 Top of Ring Dip Hold

+ Banded Shoulder Mobility

Bodybuilding

Metcon (No Measure)

3 Sets:

10e SA DB Bench Press*

8e Suitcase Hold Bulgarian Split Squats

15 Seated Banded Lat Pull-Downs**

*One arm locked out while the other is pressing, and then switch.

**With one PVC through a band, pull down to chest.

Workout

Metcon (AMRAP – Reps)

:40 Work/ :20 Rest

Until Completion

4 Rounds:

12/10 Cal Bike

20 DB Push Press (40/25)

10 Ring Rows

20 Box Jumps*

*Must step down today.

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