Farmgirlfit

The Grind

Jan 16th Friday

  • Share this workout:

Happy Friday! We're starting off today with some Sumo Deadlifts...progressive load through 4 sets of 8 reps. Then, we've got a 16:00 Rotating EMOM: every minute on the minute for 16:00, you've got work to do. Rotate through the 4 stations. Any time left in the minute is yours to rest! Then, we'll wrap up the day with a few lower body accessory moves.

Sumo Deadlifts

Level 1
4x8, Progressive

16:00 Rotating EMOM

Level 1
Min 1: 20 Lateral Hops (Total)+ Plank RemainderMin 2: 10 Hanging Leg Raises+ 10 Squat JumpsMin 3: 10 Landmine Lateral Lunges (Total)+ 20 Plyo Step Up & Overs (Total)Min 4: 4 TGUs (Total)

Lateral Walks

Lying Leg Raises

Air Squats

Up to 35#

Up to 8#

0"

45#

10/12#

6"

55#

15#

6-12"

65#

18#+

3-4 Rounds Lower Body Accessory

Level 1
8 SL Hamstring Curls (Per side)8 SL Calf Raises (Per side)8 Seated SL KB Tibialis Raises (Per side)

10#

10#

15#

15#