04/27/23

4/27

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
SL Glute Bridge x 5
(each leg)
KB Rom. DL x 7
KB Swing x 9

A. Every :90 sec, for 3 Sets:
(9 intervals)
1) Posted SL DL x 10
(left leg)
2) Posted SL DL x 10
(right leg)
3) Barbell Hip Thrusts x 8

B. 12 min AMRAP:
3 Bar Muscle-Ups
(Scale= 6 Pull-Ups)
6 DB Hang Power Cleans
(50/35lbs)
12 Alt. Rev. Lunges
(50/35lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Inchworms

A. In a 9 min Window:
Three Sets (minimum) of:
DB Chest Fly's x 10
Banded Tricep Ext x 15

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Row
2) DB Devil's Press
3) Dballs Over the Shoulder
4) Burpee Pull-Ups