12/30/22

12/30

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Single Unders
3) Empty BB GM's

A. In a 20 min Window:
Back Squat
1) 4 @ 80%
2) 5 @ 80-83%
3) 4 @ 82-84%
4) 3 @ 85-87%
5) 3 @ 86-88%
6) Max Reps @ 75%
*Includes warm up time

B. 12 min AMRAP:
40 DU's or 80 SU's
20 Alt. Pistols
10 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms

A. In a 10 min Window:
Deadlift x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 SA DB Hang Squat Cleans
(8 each arm)
16 Alt. DB Snatches
32 Cals