Farm Strong – 11421

Warm Up
5 minute easy jog
-Then-
30s Each
Seated saddle stretch
Bottom of the squat
Roll and reach
Spiderman stretch
-Then-
Foam Roll
10-15 passes per bodypart
Hamstrings
Calves
Quads

Workout
Run 5k for time
*Aim for 90% of your max 5k time

Accessory Core Circuit
4×10 V ups
4×10 Windshield wipers (5 per side
4×10 Leg pikes
4×10 Sprint sit ups (5 per side)
*Rest 30s between each set

Video Library
Bodyweight Movements

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Weightlifting

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Stretching

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Foam Rolling

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Video Library

Bodyweight Movements

WALKING KNEE HUG

Weightlifting

BARBELL DEADLIFT

Stretching

BANDED PASS THROUGH

Foam Rolling

HAMSTRING FOAM ROLL

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Date	WOD	Workout Description	Accessories
Date	WOD	Workout Description	Accessories

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