02/09/23

2/9

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Rounds of:
w/ an empty BB...
GM's x 5
Deadlifts x 5
Front Rack Lunge x 5 (each)
Back Squat x 5

*Allow 5 min to Warm Up/Set Up Part A

A. Five Rounds for Time:
400m Run
12 Front-Racked Alt. Lunges
(135/95lbs)
12 Back Squats
*Barbell must be taken from ground

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. In a 10 min Window:
Three Sets (minimum) of:
Deadlift x 6
Banded Sissy Squats x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 2 Dball Box Jump Overs each round
-rest 3 min-
In a 9 min Window:
250m Row
10 Ab-Mat Sit-Ups
*add 5 Ab-Mat Sit-Ups each round