01/20/23

1/20

FRIDAY

HXBXplus

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

A. In a 20 min Window:
Back Squat
1) 2 @ 85%
2) 2 @ 90%
3) 2 @ 90%
4) Max Reps @ 80%
*Includes Warm Up Time

B. For Time:
500m Row
50 Alt. Pistols
25 Burpee Box Jumps

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. 3 x 12:
Strict Press
DB Lat. Raise
Banded Pull-Aparts

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) Box Jump Overs
4) Alt. DB Snatches
5) DB Rom. DL