04/17/23

4/17

MONDAY

HXBXplus

Warm Up
Three Sets of:
Box Step-Ups x 10
KB Farmers Carry x 100ft

A. Four Sets of:
DB Bent Over Row x 10
DB Rev. Fly's x 12
Banded Pull-Aparts x 15

B. 10 min AMRAP:
12 Alt. DB Snatches (50/35lbs)
12 Box Jump-Overs (24"/20")

HXBX

Warm Up
200m Jog
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 6
:40 on/:20 off
1) DB/KB Alt. Lunges
2) Jumping Lunges
3) Pull Up Practice

B. "Tag"
In a 30 min Window:
150 Cal Bike (Buy-In)
*150 total split between pair
directly into...
AMRAP:
8 Burpees to a Plate
12 Box Jump-Overs
8 Russian KB Swings
12 DB Thrusters