11/03/23

11/3

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
Wall Sit x :30 sec
Prone Plank x :30 sec
BB GM x 8
BB Back Squat x 8

A. In a 20 min Window:
Back Squat
1) 5 @ 70%
2) 3 @ 80%
3) 1 @ 90%
4) 5 @ 80-85%
5) Max Reps @ 80%
*Includes Warm Up Time

B. Three Rounds for Time:
20 Pull-Ups
10 Front Squats (135/95lbs)
400m Run

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In an 8 min Window:
Three Sets (minimum) of:
Strict Press x 8
Curtsy Lunges x 16

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) SU's
4) DB Clusters
5) Jumping Lunges