Tuesday April 14th

A. Complete Six sets of:
Front Squat x 1.1
(rest 5-10 seconds between singles)

Use at least 5% more than used for your heaviest loads last week.

B. For time:
30 Thrusters (95/65)
30 Alternating Reverse Lunges with Barbell Front Rack Position
20 Thrusters
20 Alternating Reverse Lunges with BB Front Rack Position
10 Thrusters
10 Alternating Reverse Lunges with BB Front Rack Position

HERD FIT
30 G2OH w/plate
30 Reverse Alt. Lunges
20 G2OH w/plate
20 Reverse Alt Lunges
10 G2OH w\plate
10 Reverse Alt Lunges

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 15 minutes:
Minute 1: 6 Alternating Lateral Lunges + 6 Alternating Reverse Lunges
Minute 2: 45 Second Prone Plank Hold
Minute 3: 10 Standing Ground to Sky Touches + 2 Inch Worms
Breathe exclusively through your nose throughout this entire portion. If you find that your mouth drops open, you’re going too hard. Slow your pace and resume breathing only through your nose.
When the running clock reaches 20:00, perform the following…
Complete as many rounds and reps possible in 20 minutes of:
20/15 Calorie Row or Calorie Assault Bike or 200 Meter Run
20 Wall Ball Shots
15 Sit Ups
10 Push Up + Alternating Knee Crunch
Followed by…
Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds