04/01/23

4/1

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Squat Jumps
3) OH Plate Hold

A. Three Sets for Max Reps:
:60 sec at each station
(running 4 min clock)
1) Wall Balls (20/14lbs)
2) KB Swings (24/16kg)
3) DB Box Step-Overs
(50/35lbs;24"/20")
4) Cal Row
-3 min rest between-
[4 min on/3 min off clock; 3 rounds]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 12
1) High Knees
2) Butt Kickers
3) Hollow Rocks
4) Bicycles

B. "Tag"
In a 40 min Window:
3000m Row (as a team)
directly into...
AMRAP:
12 Box Jumps
12 Plate G2O
12 Wall Balls
12 Alt. DB Snatches
200m Run
*3000m total split up between partners. It is a buy-in only once. Spend remaining time doing AMRAP