While YHC usually favors a high tempo, fast-paced, always moving workout, I dug deep to get back to the core values of Farmboys; low impact, focus on form and strength.

Warm Up:
SSH
Arm Circles
Willy Maze Haze
Imperial Walker
Harvester
Slow Merkins
Slow Squats

Leg Warm Up: Mosey around, no running – Lunges, Low squat side shuffle
Arms Warm Up: Car wash: Beast across, Bear crawl back

ME:
Round 1 (x3 sets):
Arms: 20 x Merkins
Legs: 20 x Squats
Abs: 10 x Slow Down WWIIs
Round 2 (x3 sets):
Arms: 20 x Overhead Claps
Legs: 20 x Deadlift
Abs: 20x Flutter Kicks
Round 3 (x3 sets):
Arms: 20 x Dips
Legs: 20 x Slow Step Ups
Abs: 20 x LBCs

Mary:
20 x Ukrainian Hammer