Warm up 

E: 3:00 AMRAP

Agility ladder

Forward roll/Cartwheel

Over the boxes

Zig zag cones

T: Farmers vs. Lumberjacks


banded hamstring stretch on rig (face away from the rig) x 8-10 each side (dynamic-hold for 2 sec, keep flat back)

Elbow to instep x 6

push up hand walk x 4

rolling toe touch x 10



E: Farmer’s Carry/Wall Walks

T: Deadlift

*Feet hip width apart

*Shoulders slightly over bar in starting position

*Hips and shoulders rise together

*Keep the bar in contact with legs

*Chest tall



E: 2-3 rounds

2:00 – 4 walking lunges, 4 jumping pull ups

2:00 – 4 burpees, :10 rope hold 

*Rest :30

T: Deadlift 5RM

* 50×5, 60×3, 70 x 3, 80-85×2

* Test set – 88-90% for 5 reps (drop each)

(Newer athletes might need 1 additional set at 95-100%)

**In between every deadlift set complete a :20 ring row hold. Elevate feet on a box if you can.




Megan Kestel

Written by: Megan Kestel

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