01/04/23

1/4

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
2/ an empty BB...
BB OH Rev. Lunge x 10
Behind the Neck Jerk x 5

*Allow 5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Behind the Neck Jerk x 1
@ 60-75%
*Split or Push Jerks

B. For Time:
800m Run
80 Push Presses (95/65lbs)
800m Run

HXBX

Warm Up
Six Rounds:
:60 on/:20 off
1) Row
2) Burpee
+
Air Squat

A. EMOM x 9
:35 on/:25 off
1) DB Push Press
2) BB Curls
3) Banded Tricep Ext.
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses


B. "King of the Hill"
In a 20 min Window:
20 Cals (MC)
15 KB Swings
10 SA DB Clean & Jerks
(5 each arm)
5 SA DB OH Rev. Lunges
(5 each arm)