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 1-2 weeks the farm strong program will become part of the gpp program.
Warmup
2 Rounds
40s on 10s transition
Plate arm rotations
Lunge and Twist
Hang From Pull Up Bar
Glute Bridge
2 Push Up + Twist
Ring Row
–Then–
2 Rounds
30s each
Doorway chest stretch
Wrist stretch in each direction
Seated hamstring stretch
Workout Notes
The 10 min isn’t that intimidating but the ascending reps in today’s conditioning will challenge you early on.
The goal reps for today’s workout is into the round of 10-13.
Bicep pump in the accessories so you can head out tonight looking swole!
Workout
As many reps as possible in 10 mins of:
3 Power snatches
3 Burpee Over Dumbbells
4 Power snatches
4 Burpee Over object
5 Power snatches
5 Burpee Over object
…
Continue adding 1 rep each round to each movement until time expires.
Accessory
3×8 Dumbbell bent over row
3×8 Bicep curl
3×8 Dumbbell overhand curl
*Rest 1 min between sets and 1-2 min between movements
and then
Dear Dan…i could do bicep curls ALLLLLLL day, and still not look swole…we’re gunna need a new game plan! ????????????