Sunday – 2/6


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The Port


Long Mobility Flow:
Spiderman Lunge
Iron Crosses
Child’s Pose and Lat Stretch
Up Dog and Down Dog
Forearm and Wrist Stretches

3 Rounds:
10 Step Ups – Box Jumps
10 Band Pull-Aparts
10 Band Bent Over Rows

Core Work

3 Rounds:
:40 Hollow Hold
8e SA DB Bent Over Row
15 Hollow Rock
100ft Farmer’s Carry AHAP

No (or little) rest between movements.

Rest 1:00 Between Rounds.


EMOM X 15 (:45 Work/ :15 Rest)
Min 1: Bike Cals
Min 2: Plate Core Complex*
Min 3: Box Jump, Step-Downs

Plate Core Complex =
2 OH Plate Sit-Ups + 4t Russian Twists


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