Farm Strong – Monday 110121

Warmup
3 Min any erg (10s burst at the top of each minute)
-Then-
30s Couch stretch each leg
5 Air Squat
30s bottom of the squat
5 Air squat
10 Side lunge stretch (5 on each leg)
5 Air squat
30s Box front rack stretch

Workout Notes
Low equipment options for the Rogue Invitational Workouts this week!

Workout
Rogue Invitational Individual Event 1
40 yd Sandbag/medball/plate carry
10 Burpee box jump over 24”/20”
10 Single arm bent over row right arm
10 Single arm bent over row left arm
3 40 yd Sandbags shuttle run (50/35) (20yd out and back))
10 Single arm bent over row right arm
10 Single arm bent over row left arm
10 Burpee box jump over 24/20” OR jump over sandbag
40 yd Sandbag/med ball/plate carry

Accessory
3×15 Double dumbbell hammer curl
3×30 Banded hamstring curl OR double dumbbell straight leg deadlift
*Rest 1-2 min between sets