Thursday March 26th

A. Every 2 minutes, for 14 minutes (7 sets):
Back Squat
*Set 1 – 6 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 2 reps @ 85%
*Set 6 – 4 reps @ 80%
*Set 7 – 6 reps @ 70%

B. "Nitrous”
For time:
1000 Meter Row
50 Thrusters (95/65)

HERD FIT
"Lil Nitrous"
For Time:
750m Row
50 Medball Thrusters/KBS

ALTERNATE WORKOUT OPTION – LIMITED EQUIPMENT

Ten sets of:
30 second Run/Bike/Row @ 95% effort
2 Minutes Jog/Bike Row @ 75% effort
Perform the 2 minute interval with nasal-only breathing. You might find that you can not immediately nasal breathe after the 95% effort, but the goal is to recover as quickly as possible.” “Three sets of:
Stretch #1 x 2 minutes
Rest 60 seconds
Stretch #2 x 2 minutes
Rest 60 seconds
You choose the stretch that you feel that you need the most.
ALTERNATE WORKOUT DEMO:
https://youtu.be/33Vi2FTflUQ