Thursday April 9th

A. Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
20 Hang Squat Cleans (115/75)
20 Bar-Facing Burpees

HERD FIT
AMRAP 20:
400m Run
15 Russian KBS
10 Burpees

If you don’t have a safe place to run, substitute the run with approximately 3 minutes of solid effort on a rower, bike, ski erg or any other apparatus that will allow you to increase heart rate with cyclical movement.

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.

Warm-Up.
Banded Scarecrow x 30 seconds each position
Banded Hamstring Flossing x 30-60 seconds each side
Reverse Snow Angels x 15-20 reps
Jefferson Deadlifts x 5-10 reps

Followed by…

Complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
60 Double-Unders
20 Burpees

If you don’t have a safe place to run, substitute the run with approximately 3 minutes of solid effort on a rower, bike, ski erg or any other apparatus that will allow you to increase heart rate with cyclical movement.