Farm Strong – Saturday 092521

Warmup
3 Rounds not for time
30 Single unders or double unders
5 Push up
5 V-up
10 Alternating weighted arm circles (palm up on way up, palm down on way down)
30s hang from pull up bar OR childs pose
6 Bent over row with an empty barbell/light dumbbells or kettlebells
50ft Single arm overhead carry with light dumbbell/kettlebell

Workout Notes
Goal rounds should be between 6-8 for today! If you can get 2-3 regular pull-ups in a row stick with those without scaling. Make sure you start each round on the lunges with the opposite leg you finished with on the previous round!

Workout
Complete as many rounds as possible in 15 mins of:
5 Pull-ups OR 15 Bent over sandbag reverse grip row
10 Sit-ups
15 Sandbag/Dumbbell/Kettlebell Front Rack Walking Lunges, 50/35 lbs

Accessory
4 Rounds for quality
10 Bent over single arm row (each side)
10 Sandbag upright row
10 Sandbag good morning
*Rest 1 min between rounds