Farm Strong – Monday 111521

Warmup
For 8 min
6 Box step ups, pick height (or lunge)
10s Wall handstand hold OR sandbag hold overhead
10 Bodyweight good morning
5 Sit-up
5 Push-up
–Then–
2 Rounds
30s Pigeon stretch
30s Seated hamstring stretch
30s Box front rack stretch

Workout Notes
Goal rounds for the workout today 7 – 10 rounds!

Control those v-ups on the eccentric portion of the movement, not letting the feet come crashing to the ground. If you don’t have a box for the dips, perform diamond push-ups.

Workout
For 15 min
10 Burpee
16 Sandbag deadlift
6 V-up
4 Box or bench dip with sandbag in lap

Accessory
3 Rounds
30s max rep bent over row
Rest 1 min
30s Sandbag upright row
Rest 2 min