07/28/22 - WOD

7/28

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
:30 on/:20 off
1) Paloff Hold (left)
2) Paloff Hold (right)
3) Banded Pull-Aparts
4) HR Push-Ups

A. Three Sets of:
DB Bench Press x 8
Banded Tricep Ext. x 20

B. 15 min AMRAP:
5 Pull-Ups
10 Wall Balls (20/14lbs)
15 Push Press (115/75lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 15 min Window:
Tempo Back Squat x 5
(tempo = 32X1)
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Deadlifts
20 Air Squats
10 Shoulder to OH
20 Cals (MC)