Tuesday May 12th

A. Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 88%
*Set 5 – 1 rep @ 92%

Then rest two minutes before starting…

Every minute, on the minute, for 4 minutes:
Back Squat x 2 reps @ 80%

Focus on SPEED of the concentric!

B. For time:
40 Wall Ball Shots (20/14)
20 Burpee Box Jump-Overs (24/20)
30 Wall Ball Shots
15 Burpee Box Jump-Overs
20 Wall Ball Shots
10 Burpee Box Jump-Overs

Time cap = 12 minutes

HERD FIT
30 Air Squats
20 Burpee Box Step UPS
20 Air Squats
15 Burpee Box Step UPS
10 Air Squats
10 Burpee Box Step Ups

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…

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:
10 Single-Leg Ground to Sky Touches
10 Air Squats
30 seconds Static Squat Hold
20 Mountain Climbers

immediately into…

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:
10 Alternating Cossack Squats
10 Down Ups
30 Second Balance on Right Leg
30 Second Balance on Left Leg

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 20:00, perform the following…

Complete rounds of 21, 15 and 9 reps for time of:
V-Ups
Dumbbell Deadlifts

Rest until the running clock reaches 28:00, and then perform the following…

For time:
21 Burpees
42 Alternating Reverse Lunges
15 Burpees
30 Alternating Reverse Lunges
9 Burpees
18 Alternating Reverse Lunges

Rest until the running clock reaches 38:00, and then perform the following…

Complete as many rounds and reps as possible in 10 minutes of:
14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)
28 Sit Ups
(please record score for this in comments)

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds