Farm Strong – Wednesday 122221

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
EMOM 10 min alternating between
40s Sit-up
40s Flutter kick
40s Mountain climber
40s Alternating lunge steps
40s Air squat
–Then–
2 Rounds
30s each of
Bottom of the squat
Couch stretch each leg
Calf stretch
Box front rack stretch
Workout Notes
Medium duration and a moderate load for 10 min today! Were ascending the front squats and keeping the pull-ups consistent.
Time will move fast on this one and the 4 pull-ups (although a small number) will become labored as the squats pile up! It will become very obvious how much the hips can help get that chin over the bar when it becomes very difficult to use them!

If you do not have access to a pull-up bar perform 2x the bent over row!
Our goal today should be to get into the round of 20’s with the front squats!

Workout
Complete as many rounds as possible in 10 mins of:
4 Pull-ups
3 Front Squats
4 Pull-ups
6 Front Squats
4 Pull-ups
9 Front Squats
4 Pull-ups
12 Front Squats
4 Pull-ups
15 Front Squats
4 Pull-ups
18 Front Squats
4 Pull-ups
21 Front Squats
4 Pull-ups
24 Front Squats
4 Pull-ups
27 Front Squats
4 Pull-ups
30 Front Squats
4 Pull-ups
33 Front Squats
…Continue to add 3 front squats for every round you complete.