11/09/23

11/9

THURSDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Lunges
Bear Crawl
Followed by...
200m Run

*Allow 6 min to Warm Up/Set Up Part A

A. Every 12 min, for 3 Sets:
400m Run
20 SA KB Snatches
(24/16kg; 10 reps each)
20 Box Jump-Overs
10 Bar Muscle-Ups
[Scale= 20 Pull-Ups]
400m Run
*Adjust run or reps if needed if they do not have at least 2 min of rest

HXBX

Warm Up
Tabata x 9
1) DB Push Press (light)
2) Plank
3) Burpees

A. In an 8 min Window:
Three Sets (minimum):
Strict Press x 8
DB Floor Press x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round