12/23/22

12/23

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Rom. DL x 10
KB Sumo DL x 10
KB Swing x 10

A. "The Running Dead"
For Time:
1600m Run
50 Deadlifts (225/155lbs)
50 Cal Bike
50 DB Box Step-Overs (50/35lbs)
1600m Run

HXBX

Warm Up
Tabata x 10
1) Inchworms
2) Plank to Pike
3) Air Squats
4) Hollow Hold
5) Superman Pulses

A. EMOM x 12
:35 on/:25 off
1) Empty BB Front Squats
2) SL Sit-Ups
3) Empty BB Thrusters
4) Single Leg V-Ups

B. "King of the Hill"
In a 16 min Window:
20 Wall Balls
40 Alt. DB Sntaches (20 each)
80 SU's