11/08/23

11/8

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:35 on/:25 off
1) Back Rack GM
2) Sumo DL
3) Box Jumps

*Allow 8-10 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 8 @ 65%
2) 6 @ 75%
3) 4 @ 85%
4) 3 @ 90%
5) Max Reps @ 80%

B. Three Rounds for Time:
500m Row
20 KB Walking Lunges
(24/16kg)
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL
3) Air Squats

A. In a 12 min WIndow:
Cursty Lunges x 16
(8 each leg)
Barbell Floor Hip Thrusts x 10

B. "Tag"
In a 20 in Window:
5 Deadlifts
6 Lat. Burpees over Bar
7 Air Squats
8 KB Swings
9 Wall Balls
100m Run