Tuesday April 21st

A. Six sets of:
Unsupported Seated Strict Press x 3 reps
(sit on a bench without back support and press the barbell from shoulder to overhead)
Rest 2 minutes between sets

Build to today’s 3-RM.

B. Complete as many rounds and reps as possible in 12 minutes of:
4 Bar Muscle-Ups
8 Toes to Bar
12 Single Dumbbell Push Presses (50/35) (6 each arm)

HERD FIT
AMRAP 12
10 Ring Rows
10 Knee ups
10 Single DB Push Press
(6 each arm lite DB)

ALTERNATE AT-HOME WORKOUT OPTION – No EQUIPMENT Needed
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.

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Air Squats
10 Standing Ground-to-Sky Touches
10 Alternating Lunges
5 Inchworms

Immediately followed by…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
20 High Knees
10 Squat Tuck Jumps
5 Down Ups

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. Perform this at 75-80% effort.

When the running clock reaches 16:00, perform the following…

Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Jumping Lunges

Rest 60 seconds, and then…

Against a 2-minute running clock…
20/15 Calorie Assault Bike or Row
Max Reps of Alternating Dumbbell Lunges

Rest for 60 seconds, and repeat for a total of THREE sets.

When the running clock reaches 40:00, perform the following…

Three sets of:
15 Straight Leg Sit Ups
60 Second Prone Plank
30 Second Side Plank (Right)
60 Second Prone Plank
30 Second Side Plank (Left)
Rest 2 minutes

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