12/29/23

12/29

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Handstand Hold
3) DU Practice

A. Five Rounds for Time:
20 DU's
15 Pull-Ups
10 Burpees
5 Strict HSPU's

B. 4 x 8:
BB Bent Over Row
Rev. Grip Pull-Ups

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Plank Hold
(up on hands)

A. EMOM x 12
:35 on/:25 off
1) BB Strict Press
2) DB Floor Press
3) Box Dips

B. "Level Up"
In a 9 min Window:
8 Cal Row
8 Devil Presses
*Add one rep to both mvnts
-3 min rest-
In a 9 min Window:
8 Cal Bike
8 Pull-Ups
*Add one rep to both mvnts