10/13/23

10/13

FRIDAY

HXBXplus

Warm Up
100m Farmers Carry
Followed by...
One Set of:
KB Windmill x 10
(each side)
KB Sumo DL x 10
KB Step-Ups x 10
(5 each leg)

A. "Christine"
Three Rounds for Time:
500m Row
12 Deadlifts (bodyweight)
21 Box Jumps
(24"/20")

B. Three Sets of:
SL DL x 8
(each leg)
BB Hip Thrusts x 8

HXBX

Warm Up
100m Run
*timed to ensure smooth Part B
Followed by...
Tabata x 6
1) Inchworms
2) Empty BB GM's

A. In a 9 min Window:
Three Sets (minimum) of:
SL Deadlifts x 8
(each leg)
Banded Pull Thrus x 12

B. "EMOM Mania"
(25 intervals)
:40 on/:20 off
1) 100m Run
2) Burpee Box Jumps
3) Plate Thrusters
4) KB/DB Rev. Lunges
5) Jumping Pull-Ups