10/18/23

10/18

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ empty BB...
Rom. DL x 4
GM's x 4
Back Squat x 4

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70%
2) 3 @ 80%
3) 1 @ 90%
4) 3 @ 85%
5) 5 @ 80%
6) Max Reps @ 75%

B. In teams of 2...
Six Sets for Time:
20/15 Cal Bike
*Partner 1 on bike can only be working while partner 2 is holding a plank

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*build as comfortable


B. "Point Breakl"
In an 20 min Window:
16 Wall Balls
20 Single DB Step-Ups
24 Box Jumps
*200m Run at the top of every 5 min including the beginning