Friday April 10th

A. Every 2 minutes, for 16 minutes (8 sets):
2 Snatch Lift-Offs + Snatch
(pause 2 seconds at mid patella on each of the lift-offs)

B. Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches (50/35)
10 Handstand Push-Ups
*strict optional

HERD FIT
AMRAP 14:
15 Air Squats
15 G2OH w/plate
10 DB L-Sit Press

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 seconds of Assault Bike or Rowing
20 Alternating Arm V-Ups
60 seconds of Static Squat Hold
20 Bird Dogs (10 each side)
60 seconds of Side Plank (30 seconds each side)
20 Alternating Cossack Squats with a 2-second pause on each side
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 18:00, perform the following…
Every 5 minutes, for 15 minutes (3 sets) of:
100-Foot Suitcase Carry (50′ each side)
60 seconds of Dumbbell or Kettlebell Deadlifts
100-Foot Single-Arm Dumbbell or Kettlebell Front-Rack Carry (50′ each side)
60 seconds of Single-Arm Dumbbell or Kettlebell Front Squat (30 seconds each arm)
When the running clock reaches 36:00, perform the following…
Complete as many rounds and reps as possible in 14 minutes of:
20 Alternating Pistol Squats
15 Alternating Dumbbell Snatches
10 Handstand Push-Ups
When the running clock reaches 54:00, perform the following…
Two sets of:
30 seconds of Prone Plank
30 seconds of Flutter Kicks
30 seconds of Leg Lift-Overs
30 seconds of Weighted Hollow Hold
Rest 60 seconds