11/02/23

11/2

THURSDAY

HXBXplus

Warm Up
EMOM x 12
1) 100m Run
2) 10 Box Jumps
3) 12 Alt. DB Snatches
4) 5 Burpee Broad Jumps

*Allow 5 min to Warm Up/Set Up Part A

A. FIve Rounds of:
40 Cal Row
20 Box Jumps (24"/20")
10 DB Box Step-Overs
(50/35lbs)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 4 Rounds:
Deficit Deadlifts x 8
(standing on plate)
*build as comfortable
directly into...
Four Rounds of:
Medball Partner Tosses
:40 on/:20 off

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step Overs
*add two step-overs each round
-3 min rest-
In a 9 min Window:
50 SU's
5 DB Devils Press
*add one devils press each round