01/13/23

1/13

FRIDAY

HXBXplus

Warm Up
Three Sets of:
250m Row
10 Air Squats

A. Every 2 min, for 3 Sets:
DB Walking Lunge x 20 steps

B. For Time:
50 Cal Row
50 Box Jump Overs (24"/20")
50 KB Swings (24/16kg)
50 Single KB Box Step Overs
(24/16kg)
50 Cal Row

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 8
*build as comfortable

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Thrusters
*add one Thruster each round
-3 min rest-
In a 9 min Window:
5 Deadlifts
5 Lat. Burpees over Bar
*add one to both mvnts each round