Farmgirlfit

The Grind

Mar 5th Thursday

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Today is very lower body light, in preparation for tomorrow’s Deadlift 1RM. If you are not planning to come tomorrow, work a little heavier/harder than levels suggest for the lower body movements. For this EMOM, we’re rotating through 4 stations for 20:00 to equal 5 rounds in total. 

20:00 Rotating EMOM

Level 1
Min 1: 10 Push-Ups +10 Sit-UpsMin 2: 10 Slant Board Goblet Squats +5 Ice Skaters (Per side)Min 3: 10 Ring Rows + 10 HIGH Toe Taps (Per side)Min 4: 3-4 Plate Pushes

Elevated

Deadbugs

BW

Curtsy Lunges

Feet at Post

2 Sled Push

Knees

Up to 10#

Knees at Post

3 Plate Push

Knees/Toes

15#

Hips at Post

3-4 Plate Push

Toes

18/20#

Shoulders at Post

4 Plate Push

3-4 Rounds Accessory

Level 1
5 Open Book Stretches (Per side)5 Serratus Wall Slides w/ Foam Roller10 Banded External Rotations10 DB Front Rack Marches (Per side)

Up to 8#

10/12#

15#

20#+