11/20/23

11/20

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Cossack Squats
3) Russian KB Swings

A. In a 30 min Window:
Establish a 1-RM
Back Squat

B. "AB-3"
In a 3 min WIndow:
Max Cal Bike
*Run in 2 to 3 Heats

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run