Farm Strong – Monday 091321

Warmup
3 Min any erg (10s burst at the top of each minute)
-Then-
Foam roll – 10-15 passes per bodypart
Quads
Glutes
Hamstrings
Calves
Lower and upper back
-Then-
2 Rounds
30s Couch stretch each leg
5 Air Squat
30s bottom of the squat
5 Air squat
30s Box front rack stretch (see video library)
5 Air squat

Workout Notes
We haven’t utilized the farmers carry in a while so tackling it today! You can substitute kettlebells/dumbbells close in weight.  Double the reps (each arm) if you only have one dumbbell or kettlebell.

Workout
For time:
Sandbag suitcase carry, 100m
12 Sandbag Strict Press
Sandbag suitcase carry, 75m
12 Sandbag Push Press
Sandbag suitcase carry 50m
12 Sandbag Shoulder-to-Overheads

Accessory
Tabata = 8 Rounds of 20s work 10s of rest
*Go from 1 movement directly into the next
Tabata sandbag upright row
Tabata Sit-up
Tabata Flutter kick

Cool Down
For 2 min
Downward dog pose