Wednesday July 10th

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – KB Single-Leg Deadlifts x 10 reps @ 30X1 (Left Leg)
Station 2 – KB Single-Leg Deadlifts x 10 reps @ 30X1 (Right Leg)
Station 3 – Barbell Hip Thrusts x 7 reps @ 20X1 (go heavy)
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B. Complete as many rounds and reps as possible in 12 minutes of:
3 Bar Muscle-Ups
6 Dumbbell Single-Arm Hang Power Cleans (50/35) (3 each arm)
12 Alternating DB Reverse Lunges (50/35) (hold DB Front Rack)

HERD FIT
AMRAP 12:
6 HR Push-Ups
6 Russian KBS
12 Alt Reverse Lunges