Thursday April 2nd

A. Every 2 minutes, for 18 minutes (3 sets of each):
Station 1: Muscle-Ups x Max Reps in 45 seconds
(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)
Station 2: Handstand Walk x 10 meters
(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)
Station 3: L-Sit x 45-60 seconds (accumulated)

B. Every minute, on the minute, for 16 minutes (4 sets of each) for Max Reps/Cals:
Minute 1 – Rowing (for calories)
Minute 2 – Ring Dips
Minute 3 – Bar Muscle-Ups
Minute 4 – 30-Second Front Leaning Rest on Rings
(use the 30 seconds after your front leaning rest to note number of cals/reps achieved in the first 3 stations)

HERD FIT
Row
Banded Ring/Stationary Dips
Box BMU
30 Sec front lean on rings

ALTERNATE AT-HOME WORKOUT OPTION – LIMITED EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus. Click here for the full workout briefing.

Every minute, on the minute, for 25 minutes (5 sets) of:
Minute 1: 10 Overhead Presses + Overhead Hold until the clock reaches 45 seconds
Minute 2: 20 V-Ups or Sit Ups
Minute 3: 10 Thrusters + 10 Deadlifts
Minute 4: Goblet Squat + Standing Oblique Crunch x 10
Minute 5: Rest

If you do not have kettlebells or dumbbells, use anything a back pack or any object that will allow you the range of motion.