11/22/23

11/22

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Burpee Box Jumps
2) KB Rev. Lunges (light)
3) Cossack Squats

A. In a 15 min Window:
Five Sets of:
BB Bent Over Row x 8
Wide Grip Pull-Ups x 12
(use a band for assistance)
Banded Prone Leg Curl x 15

B. Eight Rounds for Time:
5 Burpees
10 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) Burpees

A. In a 12 min Window:
Front Squats x 8
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 SA DB Hang C&J's
48 Alt. DB Snatches
48 DB Goblet Squats