RX sandbag weight for men is 40-80lbs
RX sandbag weight for women is 20-60lbs
*A single/double dumbbell or kettlebell can also be used for all workouts
*In the next 2-3 weeks the farm strong program will become part of the gpp program.
Warmup
6 Min for quality
10 Deadlifts
5 Hang power clean
5 Hops over sandbag
–Then–
2 Rounds
30s each
Bottom of the lunge (each leg)
Bottom of the dip (bench) with bodyweight supported
Calf stretch
Workout Notes
It’s been a minute since we have gone to that 50 rep threshold so were tackling it today with bodyweight movements! No need for the dumbbells or sandbags until the accessory work.
Lunge steps are to be forward steps are not walking lunges.
Workout
30 Burpee
50 Alternating lunge steps
30 Burpee
50 Bench dip
30 Burpee
50 Box jump 24”/20” OR broad jump
Accessory
3×5 Bottom of the squat strict press
3×10 Bent over row
*Rest 1 min between rounds
and then