Farm Strong – Friday 100121

Warmup
3-5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
2 Rounds
30s Each
Bottom of squat
Couch stretch (each leg)
Box or banded front rack stretch
Doorway chest stretch
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Ring row OR bent over row
-Then-

Workout Notes
We are doing Cindy today…with a slight change! Were gonna carry that sandbag/dumbbells/kettlebells with us for all the reps! Obviously your score will be lower than a normal “Cindy”. Like yesterday, start slow, and build over the 20 min.

Workout
“Cindy..ish”
Complete as many rounds as possible in 20 mins of:
5 Sandbag bent over row
10 Sandbag push press
15 Sandbag back squats

Cool Down
For 2 min
Sit in the bottom of the squat with a kettlebell for 2 min
Box front rack stretch