Strength

OH Squat [6-4-2] x3

MetCon

21-15-9 For Time of:

Squat Cleans (65/95#)

T2B

“Herd At Home” Series – Workout Challenge

6 Rounds of:

30s Air Squats

30s Burpees

30s Pushups

30s Situps

60s Rest

-MUST post or tag picture (Video would be great too!) of you performing the workout, and include your total rep count in the caption on EITHER Instagram (@rivercitysc), OR our Facebook Members Page (River City Herd).

-We will be using the honour system, so be sure to perform quality reps!!!

-MOST REPS wins a $20 GC to Starbucks and a NEW RCSC T-Shirt!!!

MetCon

“The Cass”

In Teams of 2 Perform For Time:

100 Calories Assault Bike/SE/Row (Switch Every 25 Calories – Bar Hang)

150m Farmer Carry (Bar – Each)

100 KB Swings (35/50# – Switch Every 25 Swings – Wall Sit)

150m Farmer Carry (Bar – Each)

100 DB Hang Cleans (35/50# – Switch Every 25 Cleans – Bar Hang)

150m Farmer Carry (Bar – Each)

100 Ring Rows (Switch Every 25 Rows – Wall Sit)

150m Farmer Carry (Bar – Each)

100 Calories Assault Bike/SE/Row (Switch Every 25 Calories – Bar Hang)

Strength

Bench Press 1RM

MetCon

5 Rounds For Time of:

9 Deadlifts (185/275#)

3 Ring Muscle Ups

Lift

Clean & Jerk 1-1-1-1-1-1-1-1 (Ascending)

Gymnastics

EMOTM 8 Minutes of:

3-6 Deficit HSPU/PU (Increase Deficit As Needed)