Wednesday April 15th

Every minute, on the minute, for 30 minutes (6 sets) for max reps of:
Minute 1: 10-12 Calorie Row
Minute 2: 50 Double-Unders
Minute 3: 15 Toes to Bar
Minute 4: 60 seconds of Max Reps BURPEES
Minute 5: Rest

HERD FIT
100m Run
50 Single Unders
15 Knee UPS
Max No Push Up Burpees

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.

Two sets of:

90 second Run/Bike/Row (any machine you have access to)
60 second Front Leaning Rest (Plank from Push-Up Position)
30 seconds of Double Dumbbell or Kettlebell Full + Quarter Squats
30 second Wall Sit with Dumbbell or Kettlebell Goblet Hold
30 Seconds of Bodyweight Hip Bridges
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 12:00, perform the following…
Every minute, on the minute, for 24 minutes (6 sets) of:
Minute 1: 15-18/10-12 Cal Bike or Row
Minute 2: 12-16 Dumbbell or Kettlebell Alternating Arm Thrusters
Minute 3: 60 seconds of Max Reps Devil’s Press
Minute 4: Rest
When the running clock reaches 40:00, perform the following…
Three sets of:
30 seconds of Good Mornings
Rest 30 seconds
45 seconds of Wide-Stance Dumbbell or Kettlebell Squats
Rest 15 seconds
60 seconds of Supine Leg Lifts
Rest 60 seconds
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.