12/28/22

12/28

WEDNESDAY

HXBXplus

Warm Up
500m Row
Followed by...
Two Sets of:
KB Swings x 10
Box Jumps x 10

*Allow 5 min to Warm Up for Part A

A. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps

B. Three Sets of:
Single Leg KB DL x 8 (each)
BB Hip Thrusts x 8
Side Plank x :30 sec (each)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Arm Circles
(forward or backward)

A. In a 12 min Window:
Three Sets (minimum) of:
BB Hip Thrusts x 12
DB/KB Rev. Lunges x 12

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder