Farm Strong – Thursday 121621

Warmup
For 5 min
10 Walking lunges
10 Sumo reach
10 Roll and reach
10 Glute bridge
5 Scap push-up
-Then-
2 Rounds for 30s each
Bottom of the squat
Childs pose
Fire hydrant right leg
Fire hydrant left leg

Workout Notes
The heart rate is going to by high for 20 min during this monostructural and gymnastics effort. The sit-up is a slower movement and will be the area where you can catch a little of a breather without losing to much time.

Workout
Complete as many rounds as possible in 20 mins of:
10 Front rack alternating lunge steps
15 Sit-ups
21 Walking Lunges

Accessory
3×8 Heel elevated squats, pick weight
3×8 Single leg weighted calf raises, (each leg) pick weight
*Rest 1 minute between sets