Farm Strong – 073121

Warmup
3-5 min any monostructural activity – (Skip rope,  jog)
-Then-
Foam roll: 10-15 passes on each bodypart
-Glutes
-Hamstrings
-Upper back
-Lats
-Quads
-Then-
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
-Then-

Workout
Complete as many rounds as possible in 14 mins of:
10 Zercher sandbag squat
10 Burpee box box jump overs, 24/20 in

Accessory
5×5 Sandbag row negatives – Start at the top of the row and drop down to a hang over 3s-5s.
5×10 Hollow rocks
*Rest 1-2 minutes between sets

Video Library

 

Bodyweight Movements

 

Weightlifting

 

Stretching

 

Foam Rolling

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Strength training
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Weight (lbs)
 
WOD
Workout Name
Time
Total Reps
 
Accessories
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How did I feel?

DateWODWorkout DescriptionAccessories
DateWODWorkout DescriptionAccessories
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