Farm Strong – Monday 122021

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
15 Side to side line hops
5 Inch worm
10ft heel walk
10ft toe walk
10 air squat
–Then–
2 Rounds
30s each
Sit in bottom of squat
Bottom of the lunge each leg
Calf stretch
Seated hamstring stretch

Workout Notes
Last time we did 3 min amrap of double unders or hops was Jan 12th 2021! Let’s see if we can get an improvement.

Strength
Tempo Back Squat 3×5 (4s-2s-1s = 4s down 2s pause, 1s stand)
*Rest 2 mins between sets.

Workout
As many reps as possible in 3 mins of:
Double Under OR side to side sandbag/dumbbell/kettlebell hop

Accessory
3×8 Rear leg elevated split squats (dumbbells, barbell or kettlebells)
3×8 Weighted sit-up
*Rest 1 min between sets