Warmup
10 Min EMOM Alternating between
6-10 Sit-up
5 Push-up + 5 air squat + 5 ring row OR bent over barbell/dumbbell row
–Then–
2 Rounds
30s Seated hamstring stretch
30s Bottom of the lunge stretch (each leg)
30s Bottom of the squat
30s Childs pose
–Then–
Workout Notes
Were going for a long chipper for the final ATV (Always Train 5) core workouts! Front rack lunges are total steps not 25 each leg. Steady is the term you want to think of. Slower consistent reps will reap you benefits and hopefully get you deep into the second round!
Workout
Farm Strong Version of the ATV workout 5!
Complete as many rounds as possible in 25 mins of:
75 Side to side sandbag jumps
Handstand Walk, 100 ft
25 Sandbag cleans,
50 Bent over sandbag row
25 V-up
25 Sandbag overhead squat
25 Burpee Box Box Jump Overs, 24/20 in OR Sandbag jump overs
50 Alternating single arm sandbag bent over row (25 each yard)
25 Front Rack sandbag lunges
Substitutions
Handstand walk = Bear crawl 100ft OR 10 Wall walk
Accessory
3 Rounds
1 min forward plank
1 min mountain climbers
1 min rest
and then