10/06/23

10/6

FRIDAY

HXBXplus

Warm Up
20m Run
Followed by...
Tabata x 9
1) Empty BB Back Squat
2) DB Rom DL
3) Banded GM's

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70% of 1-RM
2) 3 @ 80%
3) 1 @ 90%
4) 3 @ 80-85%
5) 6 @ 75-80%
6) 9 @ 70-75%

B. 9 min AMRAP:
3 Thrusters (135/95lbs)
6 Lat. Burpees over Bar
9 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In a 12 min Window:
Deadlifts x 8
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Dball Power Cleans
3) Bike
4) Devil's Press
5) Ab-Mat Sit-Ups