04/19/23

4/19

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
Row x 2 min
followed by...
Two Sets of:
KB Swings x 10
KB Suitcase DL x 10
(each arm)

A. EMOM x 30
1) 12/9 Cal Row
2) 9/6 Cal Bike
3) 12 Toes-to-Bar
4) Max Reps of Devil's Press
[entire :60 sec]
5) Rest
*Score is max Devil's Press

HXBX

Warm Up
Two Rounds of:
:60 sec on/:20 sec off
1) Bike
2) Row

A. In a 9 min Window:
Four Sets (minimum) of:
DB Bent Over Row x 10
KB Goblet Squats x 12

B. "Tag"
In a 25 min Window:
5 Squat Cleans
10 Cal Row
5 Burpee Box Jumps
10 Wall Balls
200m Run