02/28/23

2/28

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) KB Sumo DL
3) Empty BB GM's

A. In a 12 min Window:
Four Sets of:
Banded Deadlifts x 10
@ 40% of 1RM

B. Every 5 min, for 4 Sets:
500m Row
20 OH KB Walking Lunges
(24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. In a 9 min Window:
Three Sets (minimum) of:
Rev. Grip Bent Over Row x 8
DB Rev. Fly's x 10
Banded Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 SA Devil's Press (each arm)
*add one to both mvnts each round