Friday July 22nd

A. Two sets of:
Perform 30 seconds on each side of the following movements…
*Station 1 – KB Deadlift 30x1
*Station 2 – Banded Lateral Monster Walk
*Station 3 – Weighted Hip Bridges w/ Dumbbell (athlete choice)
*Station 4 – Plank Hold
Move through this with as little rest between movements.

B. Four rounds for time of:
400 Meter Run
10 Deadlifts (275/185 lbs)
15 Toes to Bar

HERD FIT
4RFT
200m Run
10 KB/BB Deadlifts
15 Knee-Ups