Strength

Deadlift

4×10 @ 50%

3×10 @ 55%

2×10 @ 60%

MetCon

4 Rounds For Time of:

200m Run OR 250m Row

20 Lateral Box Overs  (16/20″)

10 Deficit HSPU

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“Herd At Home” Series Workout

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Lift

i) Power Clean 5×4 @ 75%

ii) [Clean + Jerk (2)] 5×1 @ 80%

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“Herd At Home” Series Workout

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Strength

i) Back Squat 10×10 @ 60%

ii) Strict Press 5×10 @ 60%

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“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