Farm Strong – Friday 112621

Warmup
For 7 min
5 Kip swing
5 Inch worm
5 lunge steps (each leg)
–Then–
2 Rounds
30s Each
Calf stretch
Seated hamstring stretch
Couch stretch (each leg)

Workout Notes
Shooters choice today! Pick between any erg you have or go for a run.

Don’t let the heart rate get higher than 65-70% of max heart rate.

For today’s purposes 220-age = max heart rate. Take 65-70% of this number and keep the heart rate below that number!

Workout
Ruck 5k
OR
Run 5k

Cool Down
For 2 min
Wrist stretch in each direction