01/21/23

1/21

SATURDAY

HXBXplus

Warm Up
Tabata x 20
1) SA Plank
2) Alt. Lat. Lunges
3) Side Plank
4) Air Squats
5) Hollow Hold
6) Plank Shoulder Taps
7) V-ps
8) Bear Crawl
9) Frog Jumps
10) Wall Climbs

A. 30 min AMRAP:
In teams of 2...
40/32 Cal Bike
15 Box Dips
30 Russian KB Swings
60 DU's or 120 SU's
15 Box Dips
30 Russian KB Swings
*Members can split up reps however they like

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

A. EMOM x 6:
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row
100 Wall Balls
100 DB/BB G2O
*Members can split up reps however they would like