Thursday April 23rd

A. Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Single-Leg KB Deadlifts x 8 reps @ 30x1 (Left Leg)
Station 2 –Single-Leg KB Deadlifts x 8 reps @ 30x1 (Right Leg)
Station 3 – Barbell Hip Thrusts x 7 reps @ 20X1
Station 4 – Reverse Snow Angels x 20 reps (slow and controlled)

B. Complete as many rounds and reps as possible in 12 minutes of:
6 Single-Arm Dumbbell Hang Power Cleans (50/35) (3 each arm)
12 Alternating Single-Arm Dumbbell Push Presses (50/35)
12 Alternating Reverse Lunges (50/30)

HERD FIT
AMRAP 12:
12 KBS
12 KB High Pulls
12 Alt Reverse 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 10 minutes:
2 Bodyweight Get-Ups
4 Hand-Release Push-Ups
6 Alternating Dumbbell Snatches (50/35 lbs)

Immediately followed by…

Every minute, on the minute, for 10 minutes:
8 Air Squats
10 Alternating Object Taps From Front Leaning Rest
12 Mountain Climbers

Immediately followed by…

Every minute, on the minute, for 5 minutes:
10 Single-Leg Ground to Sky Reaches each side

Immediately followed by…

Every minute, on the minute, for 5 minutes:
8 Alternating Tempo Cossack Squats @ 3111

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