MetCon

For Time:

75 Double Unders

10 Snatches (75/115#)

5 Bar Muscle Ups

75 Double Unders

10 Snatches (95/135#)

5 Bar Muscle Ups

75 Double Unders

10 Snatches (105/155#)

5 Bar Muscle Ups

Accessory

6x45s Weighted Plank (Elbows – Ascending)

Strength

i) Push Press 5-5-5-3-3-3 (Ascending)

ii) Bent Over Row (Supinated Grip) 8-8-8-8 (Ascending)

iii) Superset 4 Sets (Ascending Weight) of:

12-10-8-6 Lateral Raises

12-10-8-6 Front Raises

12-10-8-6 Seated Bent Over Flies

12-10-8-6 Bent Over Reverse Raises

Lift

TnG Clean (Power OR Squat) 3-3-3-2-2-2-2 (Ascending)

MetCon

4 Sets of:

60s MAX EFFORT Assault Bike

3 Minutes Rest

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!!!