Farm Ass

I. Strength by Shafer

Tempo Back Squats (Rx plus Tempo Front Squats) -don't rush rx plus if mobility doesn't allow

5 active sets of 3 (3 second down 2 second pause) doesn't need to heavy to be effective

-90 second rest between sets

II. 18 minute amrap

800m Row

*(Rx plus 2 rope climbs after row)*

40m bear crawl rx plus 20m handstand walk

200m farmer walk

800m Run

*(Rx plus 2 rope climbs after run)*

40m bear crawl rx plus 20m handstand walk

200m farmer walk


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