12/15/23

12/15

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Bike
3) Single DB Step-Ups

*Allow 5 min to Warm Up Parrt A

A. Three Sets for Max Reps:
(9 Intervals)
:2 min on/:1 min off
1) Cal Row
2) Cal Bike
3) Burpee Box Jump-Overs
(24"/20")
*One score of Max Reps

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In a 10 min Window:
3 x 12 (minimum):
Deficit Deadlifts
Curtsy Lunges
Banded Pull-Throughs

B. "EMOM Mania"
EMOM x 25
:40 on/:20 off
1) Row
2) KB Swings
3) Air Squats
4) Alt. DB Snatches
5) DB Rom. DL