Farm Strong – Monday 010322

Warmup
5-8 min any monostructural activity – (Skip rope, bike, row, ski erg, jog)
-Then-
2 Rounds
5 Air squat
5 Alternating lunge steps
5 Inch worm
5 Broad jump
15 Banded pass through OR big arm circles forwards

Workout Notes
2022 Let’s go! Excited for some changes that are coming Q1 to the Always Train program. Basically just going to mean more value to you guys as the user in the form of Ebooks, video content, challenges etc!
But let’s start by crushing this light weight metcon for today!

Strength
Tempo Back Squat
3×6 @ 3s descent, 3s pause, 3s ascent
*Rest 2-3 min between sets

Workout
10 rounds for time of:
7 Power Snatches
7 Chest-to-bar Pull-ups OR 21 bent over sandbag row
7 Box Jump Overs, 24/20 in OR 7 broad jump

Accessory
For 2 min each
Hold the bottom of the squat with a kettlebell or weight
Box overhead stretch