Monday April 6th
A. Five sets of:
Front Squat x 1.1.1
(rest 5-10 seconds between singles)
Rest as needed
Go heavy for each set
B. For time:
75 Wall Ball Shots (20/14)
50 Toes to Bar
50 Wall Ball Shots
25 Toes to Bar
25 Wall Ball Shots
HERD FIT
For Time:
50 Goblet Squats
25 Knee-Ups/V-Ups
25 Goblet Squats
20 Knee-Ups/V-Ups
15 Goblet Squats
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 (any machine you have access to)
30 seconds of Divebomber Push Ups
60 seconds of Alternating Reverse Lunges
30 seconds of Right Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Left Arm Windmills (Dumbbell or Kettlebell)
30 seconds of Air Squats
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. Perform this at 75-80% effort.
When the running clock reaches 14:00, perform the following…
Three sets, for max reps, of:
60 seconds Shoulder to Overhead
Rest 60 seconds
*60 seconds Dumbbell or Kettlebell Hang Snatches
Rest 60 seconds
60 seconds Front Rack Alternating Lunges
Rest 60 seconds
*Alternate arms every 3 reps
When the running clock reaches 35:00, perform the following…
Three sets of:
Half-Kneeling Single-Arm Arnold Press x 8-10 each arm @ 2011
Single-Arm Dumbbell or Kettlebell Row x 8-10 each arm @ 2111
Dumbbell Overhead Triceps Extension x 10-15 reps @ 20X0
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.
