03/15/23

3/15

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squat
2) Plank
3) Superman Hold

A. In a 12 min Window:
Tempo Front Squat x 1
@32X1
+
Front Squat x 3
*Record heaviest load

B. Four Rounds for Time:
10 Strict Pull-Ups
40 Jumping Squats
400m Run

HXBX

Warm Up
200m Run
Followed by...
2 Rounds of:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. "Capture the Flag"
In a 35 min Window:
In teams of 2...
100 DB Step Ups
100 Box Jump Overs
100 Wall Balls
Max Cal Row in remaining time
*You go, I go fashion/only one partner working at a time/Split up reps however they would like