Farm Strong

Rest Day

Starting Monday, all farm strong subscribers will be moved to the GPP program where the low equipment option will be! Warmup 5 Min any monostructural activity -Then- 2 Rounds not for time 15 Sumo reach 10 Roll and reach 10 Bodyweight good morning 5 Hollow rock 5 Glute bridge on each leg Workout Notes Fired

Warmup For 600m Jog 100m Stride 100m – 1 gear faster than a jog -Then- 10m each A – Skip B – Skip Heel to hamstring High knees Broad jump Side to side lunge Walking lunge —Then— 2 Rounds 30s each Seated hamstring stretch Calf stretch Bottom of the lunge each leg Workout Notes We

Warmup 5-8 min any monostructural activity -Then- 2 Rounds 3 Inch worm 30s Child’s pose 30s Double arm overhead stretch (on a barbell or rig) 10 Banded pass through 10 Banded around the world 10 Air squat with 3s pause in bottom Workout Notes Only moving weight today! We’re going heavy on the complex and

Warmup 5-8 min any monostructural activity -Then- 2 Rounds 3 Inch worm 30s Child’s pose 30s Double arm overhead stretch (on a barbell or rig) 10 Banded pass through 10 Banded around the world 10 Air squat with 3s pause in bottom Workout Notes Only moving weight today! We’re going heavy on the complex and

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

Warmup 5-8 min any monostructural activity – (Skip rope, bike, row, ski erg, jog) -Then- 2 Rounds 5 Air squat 5 Alternating lunge steps 5 Inch worm 5 Broad jump 15 Banded pass through OR big arm circles forwards Workout Notes 2022 Let’s go! Excited for some changes that are coming Q1 to the Always