Sunday – 01/10

The Port

It’s been pretty dry and even a little sunny the past few days so we are throwing a Farmer’s Carry in the mix as a nice change of pace, but also a safe change of pace. Just make sure you wear your sweatpants, a sweatshirt, or a hat if you’re going to want them on your walk, but the work you do before heading out the door should have you warmed up by the time you get there! Enjoy a nice long Sunday workout with Coach Tom!


10t Trunk Rotations
:30 Each Side Iron Cross Hold
1:00 Down Dog to Up Dog Transitions
:30 Each Side Pigeon

+2 Rounds:
1:00 Bike
10e SA DB DL
8e SA DB Swings
6e SA DB Push Press
4e SA DB OH Lunges


40/32 Cal Bike
20t SA DB Swings
20t SA DB OH Lunges
10 Burpees Over the DB’s
200m Farmer’s Carry (50/35)*

*Farmer’s Carry is done with two dumbbells, while the rest of the movements are done with 1 dumbbell.

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