10/14/23

10/14

SATURDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 12
1) Burpees
2) Box Jumps
3) Alt. Rev. Lunges
4) Cossack Squats
5) Hollow Hold
6) Superman Hold

A. 12 min AMRAP:
20/15 Cal Bike
10 Burpee Box Jump-Overs
(24"/20")
-rest 2 min-
12 min AMRAP:
20/15 Cal Row
20 KB Swings (24/16kg)
-rest 2 min-
12 min AMRAP:
400m Run
20 DB Push Presses
(50/35lbs)
*record all 3 scores/stagger class if more than 6

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 35 min Window:
3500m Row (as a team)
directly into...
AMRAP:
12 DB Box Step-Ups
12 Plate G2O
12 Wall Balls
12 Burpees
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP