04/21/23

4/21

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Empty BB GM's
2) Cossack Squats
3) BW Rev. Lunges

A. In a 15 min Window:
Back Squat x 6
@41X1
*Build as comfortable

B. Three Rounds of:
In a 3 min WIndow:
25/18 Cal Bike
Max Wall Balls (20/14lbs)
-2 min rest between-
*Score is total reps of Wall Balls

HXBX

Warm Up
200m Run
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. 3 x 12:
Strict Press
DB Lat. Raise
Banded Pull-Aparts

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB Swings
3) Box Jump Overs
4) Alt. DB Snatches
5) Straight Legged Sit-Ups