Wednesday – 1/06

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

Start typing and press Enter to search