10/04/23

10/4

WEDNESDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Lunges
Frog Jumps
Bunny Hops
directly into...
Two Rounds of:
:30 on/:20 off
1) OH Plate Carry
2) Squat Hold (bottom)
3) PVC Pass Throughs

A. Three Rounds for Time:
800m Run
24 Toes-to-Bar
12 OH Squats (135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 8
1) Burpees
2) Plank to Pike
3) Cossack Squat
4) Plate Jumps

A. In a 9 min Window:
Four Sets (minimum) of:
Bent Over Row x 10
Back Squats x 12

B. "Tag"
In a 25 min Window:
6 DB Squat Cleans
12 Cal Row
6 Burpee Box Jumps
12 Wall Balls
200m Run