03/09/23

3/9

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Hollow Hold
2) Air Squats
3) Empty BB GM's

A. In a 12 min Window:
Front Squat x 5
*Build as comfortable

B. EMOM x 16
1) 20 Wall Balls (20/14lbs)
2) Speed Skaters
3) 15 Toes to Bar
4) 10/8 Cal Row

HXBX

Warm Up
Tabata x 9
1) DB Rom. DL's (ight)
2) Inchworms
3) Plank

A. In a 12 min Window:
Deadlift x 3
*build as comfortable
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Scissor Kicks
3) SL Sit-Ups

B. "Partner Frenzy"
Every 3 min, for 18 min:
2:30 on/:30 off

1) Row

2) AMRAP:
10 DB/BB Clean & Jerk's
20 Wall Balls