03/08/23

3/8

WEDNESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Jump Rope
2) KB Swings (light)
3) Burpees

*Allow 8-10 min to Warm Up Part A

A. In a 16 min WIndow:
Five Sets of...
Deadlift x 3 @ 80% of 1RM

B. Three Rounds for Time:
80 DU's
[or 160 SU's]
40 KB Swings (24/16kg)
20 Alt. Rev. Lunges
(w/ KB goblet hold)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 10 min Window:
Four Sets (minimum) of:
Bench Press x 8
Box Dips x 12

B. "Tag"
In a 24 min Window:
6 Dball Squats
8 Cal Bike/SkiErg
10 Dball Power Cleans
12 Box Jumps
200m Run