Farm Strong – Wednesday 120821

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 1-2 weeks the farm strong program will become part of the gpp program.

Warmup
For 6 min
1 min alternating lunge steps
1 min air squat
1 min sit-up
–Then–
2 rounds
30s each
Calf stretch
Couch stretch each leg
Seated hamstring stretch

Workout Notes
We aren’t going to neglect the long aerobic endurance. This isn’t meant to be your standard high intensity effort, although it will still be intense in terms of the “repetitions” you perform on your legs.

We don’t want to push above 65-70% of the max heart rate for this workout today. While it will not feel the same as other conditioning sessions, you are still making gains!
Look to finish in the 30-45 min range.

Workout
Ruck 4 mi
Perform at 70% effort / RPE 13.
*Carry between 10-30lbs

Accessory
3×8 rear leg elevated split squat/lunge, pick medium weight
3×8 Single leg weighted calf raise (each leg)
*Rest 1-2 min between sets