Friday September 21st

A. Every 90 seconds, for 12 minutes (2 sets of each):
Station 1 – 60 seconds of Reverse Snow Angels (slow & controlled)
Station 2 – 60 seconds of Side-Plank Hold (Left Side)
Station 3 - 60 seconds of Side-Plank Hold (Right Side)
Station 4 - 60 seconds of Band Pull-Aparts

B. Three Rounds for Time:
10 Power Cleans (115/75)
15 Shoulder to Overhead (115/75)
20 Alternating Reverse Lunges (115/75)

HERD FIT:
3RFT
10 Front Squats 95/65
10 Push Press
14 Alt. Reverse Lunges (body weight)