Farm Strong – 082621

Warmup
8 Min sandbag/dumbbell/kettlebell Zercher carry.
–Then–
2 Rounds
30s each
Hang from pull-up bar OR downward dog pose
Bottom of the squat
Bottom of the lunge each leg
Seated hamstring stretch

Workout Notes
1 Round of “Cindy” = 5 pull-up OR 15 Upright sandbag/dumbbell/kettlebell row, 10 push-up, 15 air squat. Goal times are between 20-25 minutes!

Workout
For time:
5 rounds of “Cindy”
Run, 200 m
4 rounds of “Cindy”
Run, 200 m
3 rounds of “Cindy”
Run, 200 m
2 rounds of “Cindy”
Run, 200 m
1 rounds of “Cindy”
Run, 200 m

Cool Down
2 Min each
Overhead front rack stretch
Seated butterfly (groin) stretch