12/19/23

12/19

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Walking Lunges
3) Burpee
+
Squat

1A. In an 18 min WIndow:
Establish a 1RM...
Tempo Front Squat
@ 32X1

2A. Max Set of:
Front Squats (no tempo)
@ 1RM from Part 1A

B. 12 min AMRAP:
12 Front-Racked KB
Front Squats (24/16kg)
9 Toes-to-Bar
6 KB Push Presses

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Scap Push-Ups
3) Cobra Pose

A. EMOM x 9
:35 on/:25 off
1) DB Bent Over Row
2) Rev. Grip Pull-Ups
3) DB Rev. Fly's
directly into...
Three Rounds of:
:40 on/:20 off
Rot. Medball Slams

B. "Level Up"
200m Run
12 Ab-Mat Sit-Ups
*Add 2 SU's every Round