Warmup
3-5 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
Foam roll: 10-15 passes on each bodypart
-Glutes
-Hamstrings
-Upper back
-Lats
-Quads
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
Workout
3 rounds, 1 min per station, for max reps of:
Bench dip
Bent over sandbag row
Front rack sandbag walking lunge
V-up Sit-up
Rest 1 min
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
Cool Down
For 2 min each
Childs pose 2 min
Downward dog pose 2 min
and then
Hey Dan, I’ve been wondering what the Farm Strong program will look like during the winter. Will you still program the running, sandbag walks, etc outside? Winter’s cold and snowy here, I’m wondering if i should switch to one of your other programs for winter? Thank you, and Kick ass, seabass! ????
WOD: Completed with all BW movements..lots of reps lol didn’t count –
Dips
Pull-ups
Lunges
Sit-ups