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
5 Min any monostructural activity
-Then-
2 Rounds not for time
15 Sumo reach
10 Roll and reach
10 Bodyweight good morning
5 Hollow rock
5 Glute bridge on each leg
Workout Notes
For the conditioning today, were keeping the reps low with a short workout. The goal time is between 4 and 7 minutes!
Strength
Tempo Deadlift 3×6 (3s-1s-3s)
*3s up 1s pause 3s eccentric
*Rest 2 mins between sets.
Workout
For time:
45 Burpee deadlift
45 Bent over row
Cool Down
For 2 min
Seated hamstring stretch
Couch stretch each leg
and then