Farm Strong – 092821

Warmup
2 Rounds not for time
20 Line hops (Over and back is one) OR 20 single unders
5 Inchworm + push-up
10 Big arm circles forwards and backwards
40s Wrist stretch in each direction
10 Bodyweight good morning
5 Bent over row
–Then–
For 30s each
Seated hamstring stretch
Childs pose
Bottom of the lunge (each leg)

Workout Notes
Two for the price of one! Rest 2 min after you reach your “Death by” max.
–Then–
Perform the reps for time. For example, if you get through 10 reps on each and then fail you will rest for 2 minutes and perform 10-3 for time!

Workout
With a continuously running clock perform:
3 Sumo deadlift high pull and 3 Burpee over sandbag in the first 1:15
4 Sumo deadlift high pull and 4 Burpee over sandbag in the second 1:15
5 Sumo deadlift high pull and 5 Burpee over sandbag in the third 1:15
…
Continuing this for as long as you are able.
–Rest 2 min–
*Perform the reps in reverse for time.

Accessory
4×4 Double dumbbell bent over row, pick weight
4×5 Pull-up negatives (4-5s descent)
5x15s L-sit
*Rest 1-2 min between sets