Farm Strong – 081621

Warmup
For 10 min
Bike – 30s easy 30s moderate OR row OR jog
-Then-
Foam roll 10-15 Passes on each bodypart
-Lats
-Upper back/Thoracic spine
-Triceps and delts
-Quads
-Calf and achilles
-Then-
2 Rounds
20 Wrist circles in each direction
20 Elbow circles in each direction
20 Arm circles in each direction
30s Barbell on back front rack stretch
30s Bottom of the squat
-Then-
Build to 65% 1RM + 15lbs

Workout
For Time:
1000m Sandbag back rack carry
50 Sandbag deadlifts
30 Handstand Push-ups OR 45 Sandbag strict press

Accessory
For Quality
10 Rounds of
10 Push-up
10 Sit-up
5 Broad jump