Farm Strong – Saturday 091121

Warmup
5 Min easy jog
–Then–
2 Rounds
30s Each
Bottom of the squat
Bottom of the lunge (each leg)
Child’s Pose
–Then–
2 Rounds
10 Big arm circles
10 Side to side arm swings
5 Alternating lunge steps (each leg)
10 Push-up

Workout Notes:
“You can be sure that the American spirit will prevail over this tragedy.” — Colin Powell

Pick ONE of the hero workouts for today!

Hero workouts are meant to be brutal, long and give you time to think. They help you remember why it is you are free, and the cost of that freedom. 2,977 civilians lost their lives on September 11th 2001 and countless more in the years after with brave men and women defending our freedom.

The 684 steps is for the height of the North World Trade Center Tower (1368ft) divided by 2ft or 24″ box step ups to get to the top.

The Thirteen is in memory of the 13 US soldiers that were killed in a terror attack outside of Kabul airport just before the military evacuation from Afghanistan.
Workout

“The Thirteen”
13 rounds for time of:
26 Sandbag sumo deadlift high pull
8 Sandbag bent over row, (4s pause at the top of each rep)
21 Sandbag shoulder to overhead
OR

Workout
For time:
684 Weighted Box Step-ups, 24”/20
40lb/30lb *Reduce weight as needed

Cool Down
2 Min each
Bottom of the squat
Couch stretch