Farm Strong – Tuesday 120721

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 2-3 weeks the farm strong program will become part of the gpp program.

Warmup
5-8 min jog or weighted carry
-Then-
3 Rounds not for time
10 Walking toe touch
10 Walking knee hug
10 Walking lunge
10 Bodyweight good morning
10 Deadlift

Workout Notes
For the tempo reps perform a 1s concentric contraction, 2s pause at the top, 4s eccentric contraction.

Let the intensity build on this one, the last 2-3 minutes are where we want to push hard to the finish and hang onto our pace!

Workout
Complete as many rounds as possible in 24 mins of:
5 Tempo bent over row (1s, 2s, 4s)
10 Box Jumps, 24/20 in OR broad jump
15 Sumo deadlift high pull

Accessory
3×8 Tempo incline press OR regular bench press (1s, 2s, 4s)
*Rest 1-2 min between sets