Farm Strong – 080621

Warmup
3 min any monostructural activity (run, bike, row, ski erg, jump rope)
-Then-
30s each
Couch stretch
Frog stretch
Childs Pose
Front rack stretch
-Then-
10 Air squat
10 Lunge steps (5 each leg)
10 Push-up
10 Bent over row

Workout Notes:
Always Train test 4 today! Thrusters and pull-ups will always be a devastating combo so we went with matching the 115lb barbell to increasing difficulty with the descending reps on the pull-up bar. Throttle down!

Workout
For time:
21 Thrusters,
21 Pull-ups
15 Thrusters,
15 Chest-to-bar Pull-ups
9 Thrusters
9 Bar Muscle-ups

Substitutions
Pull-up/Chest to bar pull-up/Bar muscle-ups = 2 x Bent over sandbag row

Accessory
800m Sandbag carry