RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
Warmup
3 Rounds
20 Single Skips / Plate Hops
10 Russian sandbag/dumbbell swing (to eye level)
3 Cossack squats each leg
5 Burpee
5 Broad jump
–Then–
2 Rounds
30s each
Box front rack stretch
Hang from pull-up bar OR childs pose
Workout Notes
We’re adapting Rogue Invitational workout 3 today for the Farm Strong workout! Faster burner today as opposed to some of our other workouts!
Workout
EMOM 10 min
5 Sandbag front squats
–Rest 3 min–
Rogue Invitational Individual Workout 3
For Time
20 Sandbag thruster
30 Burpee broad jump
20 Sandbag thruster
Accessory
3 x max set bent over ro, touch the sandbag to the chest
3 x 20 diamond push-up
*Rest 1-2 min between each set
and then