12/08/23

12/8

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Rom. DL's
3) Thruster

A. In a 20 min Window:
Tempo Front Squat
@ 32X1
1) 3 @ 65%
2) 2 @ 70%
3) 2 @ 70%
4) 1 @ 80%
5) 1 @ 85%
6) 1 @ 85%+

B. Every 5 min, for 3 Sets:
30 Cal Row
30 Back Squats
(135/95lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 12 min Window:
Back Squat x 6
*build as comfortable

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)