Friday March 20th

A. Complete Six Sets of:
Bench Press x 3 reps @ 21X1

Use approximately 75% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.

B. Five rounds for time of:
12 Alternating Pistols
12 Single Dumbbell Push Presses (50/35) *6 each arm*
6 Burpee Box Jump-Overs (24/20)

HERD FIT
3 RFT
15 Air Squats
10 Barbell Push Press 45/35
6 Burpee Step Ups

HOME GYM
3 Rounds of 1:00 Minute at Each:
Dumbbell Goblet Thrusters
Single Dumbbell Power Cleans
Hops over the Dumbbell
Single Arm Push Presses
Burpees
Rest

HOME GYM (NO EQUIPMENT)
3 Rounds of 1:00 Minute at Each:
Backpack Thrusters
Backpack Cleans
Hops over Backpack
Backpack Reverse Lunges
Burpees
Rest