11/23/23

11/23

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Hollow Rocks
3) Banded GM's

A. In a 16 min Window:
Deadlift
1) 8 @ 50%
2) 6 @ 60%
3) 4 @ 70%
4-6) 3 @ 80%
*Includes Warm Up Time

B. Every 4 min, for 5 Sets:
500m Row or 400m Run
20 Walking Lunges
(50/35lbs; Farmers Hold)
*DB's or KB's

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
(except run)
1) 100m Run
2) Burpee
+
Squat
3) Empty BB GM's

A. In a 9 min Window:
3 x 12 (minimum) of:
DB/KB Bent Over Row
Rev. Grip Pull-Ups
directly into...
Six Rounds of:
:20 on/:15 off
1) Plank Walks
(Up/Downs)
2) Flutter Kicks
3) Scissor Kicks

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder