Wednesday April 22nd

A. Five sets of:
Tempo Back Squat x 3 reps @ 8141
Rest as needed

Please note the extremely slow tempo – 8 seconds down, pause for 1 second in the bottom, then a slow 4-second ascent.

B. For time:
40 Wall Ball Shots (20/14)
10 Calories of Assault Bike/Row
Run 100 Meters
30 Wall Ball Shots
20 Calories of Assault Bike/Row
Run 200 Meters
20 Wall Ball Shots
30 Calories of Assault Bike/Row
Run 300 Meters
10 Wall Ball Shots
40 Calories of Assault Bike/Row
Run 400 Meters

HERD FIT
40 Air Squats
Run 100 Meters
30 Air Squats
Run 100 Meters
20 Air Squats
Run 100 Meters
10 Air Squats
Run 100 Meters

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 second Run/Bike/Row/Jump Rope (any machine you have access to)
60 second Prone Plank Hold from Elbows
30 seconds of Alternating Arm Dumbbell Thrusters
30 second Wall Sit Hold
30 Seconds of Frog Pumps
Rest 30 seconds

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 15 minutes (5 sets) of:
Station 1: 15-18/10-12 Calorie Assault Bike or Row
Station 2: 10-15 Dumbbell Thrusters
Station 3: 60 seconds of Max Reps Dumbbell Burpee Deadlifts

When the running clock reaches 27:00, perform the following…

Three rounds for time of:
15/10 Calorie Assault Bike or Row
10 Dumbbell Thrusters
10 Dumbbell Burpee Deadlifts

Time Cap = 10:00

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

Every 90 seconds, for 12 minutes (2 sets) of:
Station 1: 45 seconds of Good Mornings
Station 2: 30 seconds of Single-Arm Dumbbell Row (each arm) @ 2111
Station 3: 45-60 seconds of Reverse Snow Angels (slow and controlled)
Station 4: 45-60 seconds of Weighted Prone Plank Hold

Upon the completion of part C, begin part D…

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.