Strength

i) Back Squat 10×10 @ 60%

ii) Strict Press 5×10 @ 60%

“Herd At Home” Series Workout

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MetCon

“Hallowod”

For Time:

10 Burpees

31 Russian KB Swings (1.5/2 Pood)

10 Burpees

31 KB Step Ups (20/24″ 1.5/2 Pood)

10 Burpees

31 Push Press (55/75#)

10 Burpees

31 Ring Dips

10 Burpees

31 Wall Balls (W: 14/9 M: 20#/10′)

10 Burpees

31 Med Ball Situps (14/20#)

1031m Row

Strength

i) Tempo SA DB Decline Chest Press (3s ↓, 1s Bottom Hold, Explode ↑) 4×5

ii) Floor Press 4×8 (Ascending)

MetCon

For Time:

Buy In: 50 Calories Assault Bike

100 Double Unders

50/Side SA DB Bent Over Row

100 Double Unders

50 Pullups

Cash Out: 50 Calories Ski Erg

Lift

Snatch 6×2 @ 72.5%

Strength

Back Squat 3×5 @ 72.5%

Strength

Deadlift

4×10 @ 45%

3×10 @ 50%

2×10 @ 55%

MetCon

3 Rounds For Time of:

15 SA Hang DB Clean & Jerk – R (35/50#)

15 SA Hang DB Clean & Jerk – L (35/50#)

12 HR Pushups

9 Box Hops (24/30″)