Friday April 17th

A. Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 45 seconds
Band Pull-Aparts x 25 reps @ 10x1
Rest 45 seconds

B. For time:
50/40 Calories of Rowing
40 Deadlifts (225/155)
50/40 Calories of Rowing

HERD FIT
40/30 Calorie Row
20 BB/KB Deadlifts
40/30 Calorie Row

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:
60 seconds of Jog/Bike/Row
30 seconds of Inchworms
30 seconds of Alternating Cossack Squats
30 seconds of Russian Baby Makers
30 seconds of Lumberjacks Right Side
30 seconds of Lumberjacks Left Side
30 seconds of Down-Ups
Rest 2 minutes
When the running clock reaches 15:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Deadlifts
7 Front Squats
7 Shoulder to Overhead
When the running clock reaches 28:00, perform the following…
Complete as many rounds and reps as possible in 7 minutes of:
7 Bent-Over Rows
7 Hang Cleans
7 Thrusters
When the running clock reaches 40:00, perform the following…
Four sets of:
8 Dumbbell Floor Press (moderate weight)
Rest 30 seconds between sets
immediately followed by….
Four sets, for max reps, of:
30 seconds of Push-ups
Rest 30 seconds between sets
(Please record number in comments)
immediately followed by….
Four sets of:
8 Dumbbell Bent-Over Bilateral Rows
Rest 30 seconds between sets
immediately followed by….
Four sets of:
30 seconds of Weighted Frog Pumps
Rest 30 seconds between sets