10/07/23

10/7

SATURDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Inchworms
3) Cossack Squats
4) Wall Walks
5) Jumping Pull-Ups
6) Rev. Lunges

A. 35 min AMRAP:
In teams of 2...
10 Bar Muscle-Ups
[or 30 Pull-Ups]
20 DB Box Step-Overs
(50/35lbs; 24"/20")
30 Synchro DB Snatches (50/35lbs)
400m Run (together)
*Divide reps evenly, except run is together

HXBX

Warm Up
Two Rounds:
1) Bike/SkiErg x :60 sec
2) Row x :60 sec

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Donkey Kicks over Bench
2) Hollow Hold Pulses

B. "Tag"
In a 30 min Window:
1000m Row
100 Wall Balls
200 SA DB Hang Clean & Jerks
(each arm is one rep)
*Members can split up reps however they would like