04/15/23

4/15

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
50ft of:
High Knees
Butt Kickers
BW Lunges
Bunny Hops

*Allow 6 minutes to Set Up/Warm Up Part A

A. With a continuous Clock...
0:00-4:59)
1000m Row
5:00-9:59)
75 Shoulder to OH
(115/75lbs)
10:00-14:59)
15 Ring Muscle-Ups
or
40 Pull-Ups
15:00-19:59)
75 DB Thrusters
(25/20lbs)
20:00-24:59)
75 Box Jump-Overs
(24"/20")
25:00-to 30:00)
800m Run
*Record all 6 times

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:35 on/:25 off
1) Empty BB Curls
2) Banded Tricep Ext.

A. "Tag"
In a 30 min Window:
400m Run (together)
5 BB/DB Power Cleans
10 Box Jumps
5 BB/DB Front Squats
10 Burpees to a Bar
5 Pull-Ups
*You Go, I Go fashion, except for run