7/18/15 “Farmer’s Cardio 2.0”

Mobility: Shoulder Mobility

Skill Practice Warm Up: None.

Strength: Front Squat 1 – 1 – 1 – 1 – 1 – 1 – 1 (7 Sets of 1 Reps “Strong Effort” – Increasing Load Each Round).

Super Set: Test Handstand Push Up for depth, max reps, or two hand db strict press.

Metabolic Conditioning: “Farmer’s Cardio 2.0” – 7 Minutes with a Partner

Dumbbells – A: 45lbs, I*: 25lbs, N: 15lbs Dumbbells or

Sandbag – A: 80bs, I*: 60lbs, N: 45lbs

Choose one or the other, NOT both, you should be moving fast the whole 7 minutes. With a partner, “farmer carry” (hands at your sides) 1 pair of dumbbells or carry 1 sandbag as far as possible in 7 minutes. Each partner must take turns carrying both DB’s or 1 sandbag at the same time (no splitting them up), and the partners must stick together as they move. Record total meters covered for your team (so go outside, but don’t go too far from where you can hear the final time call).

Scaling Guide: 600 – 1200m

Log your results online by clicking here.

Compare to: 2015 – 05 – 16

*Women’s “As Prescribed” weights and reps (Rx)

Optional ‘Cash Out’: 1 min double under/skip rope, 1 min burpees, 2 min row

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