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.
*In 1 week the Farm strong program will become part of the GPP program under “low equipment”
Warmup
3 Rounds not for time
20 Line hops (Over and back is one)
5 Inchworm + push-up
10 Big arm circles forwards and backwards
40s Wrist stretch in each direction
10 Push up
10 Air squat
-Then-
Workout Notes
Long one today, let the intensity build. Minimize breaks on the shoulder to overhead, and get back to those air squats!
Workout
2 Rounds for time of:
25 Air squat
30 Shoulder-to-Overhead
50 Air squat
20 Shoulder-to-Overheads, 35/20 lbs
75 Air squat
10 Shoulder-to-Overheads
Accessory
3 Rounds
8 Bench press OR strict press
8 Front raise
*Rest 1 min between rounds
and then