Farm Strong – Monday 112921

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
*In the next 2-3 weeks the farm strong program will become part of the gpp program.

Warmup
5 Min Double Under Practice OR 5 Min Easy Bike
-Then-
2 Round
10m Duck Walk
5 Squat Jumps
10 Alternating Quad Pull
5 Squat Jump
10 Spiderman Stretch
5 Jump Squat
20 Sumo reach
30s Front rack stretch
30s Seated hamstring stretch

Workout Notes
Two sprints back to back today! Look to finish both of these in under 10 minutes!

Workout
21-15-9 reps, for time of:
Sumo Deadlift High-pull
Handstand Push-up
–Then–
21-15-9 reps, for time of:
Front Squat
30-25-15
Bent over row

*If you cannot perform handstand push-ups, perform seated sandbag strict press

Accessory
For 3 rounds
30s Flutter kick
30s Mountain climber
30s Forward plank
*Rest 1-2 min between sets