Farm Strong – 081921

Warmup
For 8 min
1 min for total reps per movement
Sit-up
Ring row OR barbell/sandbag bent over row
Forward plank
–Then–
2 Rounds
30s Each
Bottom of the squat
Seated hamstring stretch
Wall calf stretch OR downward dog stretch

Workout Notes:
Goal is to clearly get as many sumo deadlift high pull as possible. While it may look like that means to throttle through the first movements, pacing will be needed in order to get the best average into the later rounds!

Workout
For 4 cycles:
AMRAP in 4 mins of:
Run, 200 m
20 V-up
Max sumo deadlift high pull
*Rest 1:30 min between cycles

Substitutions
Run = Walk/jog 100-150m
Ski erg = Bike 400/300m OR 25 Burpees
Sumo deadlift high pull = Use a dumbbell barbell or kettlebell

Accessory
7×5 Pull-up negatives (perform 3-4s negatives)
*Start at top of pull-up and slowly lower yourself
*If you do not have a pull-up bar perform bent over row for 10 reps with the same 3-4 sec negative
–Then–
For 3 Rounds
15s Hollow rock
30s Rest