03/07/23

3/7

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Bike x :60 sec
Broad Jumps x 10

*Allow 5 min to Warm Up Part A

A. EMOM x 9
Muscle Snach from High Hang x 3
*Load bar to prioritize good mechanics, priimarily focusing on creating full and powerful hip and knee ext.

B. 15 min AMRAP:
20/15 Cal Bike
20 Alt. DB Sntaches (50/35lbs)
10 Burpee Box Jumps

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) High Knees
3) Butt Kickers

A. In a 10 min Window:
Four Sets (minimum) of:
Rev. Grip BOR x 8
DB Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Mountain Climbers

B. "King of the Hill"
In a 20 min Window:
75 Cals (MC; Buy In)
directly into...
AMRAP:
10 Lat. Burpees over Bar
20 Shoulder to OH