Wednesday April 8th

A. Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

B. Complete as many rounds and reps as possible in 10 minutes of:
40 Double-Unders
20 Walking Lunges with Single Front Rack KB/DB (53/35)

HERD FIT
AMRAP 10:
50 Single Jumps
20 Walking 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.

Two sets of:
90 second Run/Bike/Row (any machine you have access to)
60 second Prone Plank Hold
30 seconds of Right Leg Plyometric Bulgarian Split Squat
30 seconds of Left Leg Plyometric Bulgarian Split Squat
30 second Static Goblet Squat Hold
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. This should be performed at 75-80%

When the running clock reaches 15:00, perform the following…

Four sets, for max reps, of:
30 seconds of Dumbbell or Kettlebell Front Squats
Rest 60 seconds
30 seconds of Dumbbell Burpee Deadlifts
Rest 60 seconds
30 seconds of Rowing or Assault Bike (for calories)
Rest 60 seconds

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

Three sets of:
20 Dumbbell or Kettlebell Death March Steps
immediately followed by…
30 Banded Good Mornings
immediately followed by…
30 second Supine Bridge Hold
Rest as needed

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.