Farm Strong – Friday 091021

Warmup
Zercher carry sandbag 400m
–Then–
3 Rounds not for time
10 Big arm circles forwards
10 Big arm circles backwards
7 Push-up
7 V-up

Workout Notes:
Two part workout today, 1 hard mile into functional movements! Your goal should be to slightly pace the mile and roll straight into your burpee sandbag deadlift without any rest!

Workout
Run 1 mile
–Then immediately into–
12-9-6-3 reps, for time of:
Burpee sandbag deadlift
V-up sit up

Accessory
4 Rounds
10 Weighted oblique crunch (each side), pick weight
10 Weighted hanging knee raise, pick weight
15s Hollow rock
*Rest 1-2 min between sets
–Then–
Carry sandbag 400m on back