Farm Strong – 082321

Warmup
Easy jog for 5 min
-Then-
2 Rounds
10m Each
Walking quad pull
Walking toe touch
Walking knee hug
Toe walk
Heel walk
10 Single leg kettlebell or dumbbell RDL, light weight

Workout Notes:
We’re going for speed today! Pairing a sprint workout (5 min or under) with monostructural and gymnastics movements. The shuttle run is 10m out and 10m back directly into the burpee box box jump overs. Goal rounds: 8-10.

Workout
Complete As Many Rounds As Possible In 5 Mins Of:
Shuttle Run, 20 m
4 Burpee Box Box Jump Overs, 24/20 in
*Substitute burpee + jump over sandbag if you do not have a box

Accessory
Not For Time
150 Box step ups with sandbag on back 24/20”
*If you have no box or stoop, perform forward walking lunges

Dynamic Cool Down
2 Min each
Alternating bird dogs
Alternating iron cross
Alternating scorpion stretch