Wednesday April 29th

A. Four sets for max cals/reps of:
2 minutes of Assault Bike/
Rowing/Run
Rest 30 seconds
2 minutes of Kettlebell Snatches (switch arms every 10 reps)
Rest 30 seconds
2 Minutes of Rowing or Ski Erg/Run
Rest 30 seconds
2 Minutes of Push-Ups
Rest 30 seconds

HERD FIT
2 minutes of Running
Rest 30 seconds
2 minutes of KBS
Rest 30 seconds
2 minutes of Running
Rest 30 seconds
2 minutes of HR Pushups

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.

When the clock starts, perform…
Two sets of:
45 second Run/Bike/Row/Jump Rope
45 second Plank Hold from Elbow Position
45 second Run/Bike/Row/Jump Rope
45 seconds of Ground to Sky Reaches
45 second Run/Bike/Row/Jump Rope
45 second Wall Sit Hold
45 second Run/Bike/Row/Jump Rope
45 seconds of Bodyweight Hip Bridges
Rest 60 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 15:00, perform the following…
Every minute, on the minute, for 3 minutes (1 set) for max calories/reps of:
Station 1: 20 seconds of Rowing, Bike Erg or Assault Bike (record as reps)
Station 2: 20 seconds of Dumbbell Ground to Overhead
Station 3: 20 seconds of Renegade Rows
When the running clock reaches 20:00, perform the following…
Every minute, on the minute, for 18 minutes (6 sets) of:
Station 1: Number of Calories of Bike or Row you achieved during the initial 3 minute EMOM
Station 2: Number of Reps of Dumbbell Ground to Overhead you achieved during the initial 3 minute EMOM
Station 3: Number of Reps of Renegade Rows you achieved during the initial 3 minute EMOM
When the running clock reaches 42:00, perform the following…
Every minute, on the minute, for 9 minutes (3 sets) of:
Station 1: 30 seconds of Upright Rows
Station 2: 30 seconds of Death Marches
Station 3: 30 seconds of Frog Pumps
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.