Warmup
4x400m progressively faster runs with 3 min rest between each.
*Start the first one as a easy jog
-Then-
3 Rounds not for time
10 Walking toe touch
10 Walking knee hug
10 Walking lunge
Workout:
A.
5×15 Sandbag zercher squat
5×15 Sandbag bent over row
5×15 Sandbag hip thruster
*Rest 1 min between all sets
B.
4x400m runs @ max effort mile pace – 1s/400m
*5 minute rest
Cool Down
2 Min each
Seated hamstring stretch
Couch stretch
Childs pose
and then
First day with this program, i like it! Spent the past few years with Invictus programming, needed a change. I live on a farm, so i decided the Farm Strong wods would be fun! Have only gotten in about 10 wods since early October, life hapened. Good time to start a new program!
w/u 400’s:
2:15, 2:00, 1:50, 1:44
A) 5×10 zercher squat #45 bar.
5×10 b.o.r. #65
5×10 hip thrusters #45
B) 1:49, 1:43, 1:41, 1:40.