11/21/23

11/21

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ an empty BB...
Push Press x 3
Push Jerk. 3
Split Jerk x 3
Press in Split x 3

A. In a 20 min Window:
Establish a 1-RM
Split Jerk

B. For Time:
1000m Row
50 Pull-Ups
25 Shoulder to OH
(135/95lbs)

HXBX

Warm Up
Tabata x 8
1) High Knees
2) Butt Kickers
3) Inchworms
4) HR Push-Ups

A. In a 9 min Window:
3 x 12 (minimum) of:
DB Chest Fly's
Banded Tricep Ext.
Banded Pull-Aparts
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Straight Legged SU's
3) Mountain Climbers

B. "King of the Hill"
In an 18 min Window:
9 Cals (MC)
18 Power Cleans
24 Wall Balls