02/15/23

2/15

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Burpees over Bar x 3
BB Rom. DL x 3
BB Back Squat x 3

A. In a 20 min Window:
Back Squat
1-3) 3 @ 90-94%
4) Max Reps @ 85%

B. Three Rounds for Time:
40 Cal Row
30 Wall Balls (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) DB Rom. DL
2) Burpees
3) Cossack Squats

A. In a 15 min Window:
Back Squat x 12
*Build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Single DB Step-Ups
3) Lat. Burpees over Bar
4) Wall Balls