04/10/23

4/10

MONDAY

HXBXplus

Warm Up
Group 1)
BIke x 2:30 min
Group 2)
2:30 min AMRAP:
KB Front Rack Carry x 50ft
KB Sumo DL x 10

A. Five Sets of:
Front Squats x 3
Banded Sissy Squats x 12

B. Every 2 min, for 12 minutes:
1) 20/16 Cal Bike
2) 16 Double KB Front Squat
(24/16kg)
3) 12 Burpee Box Jumps
(24"/20")
*2 times through/not scored

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 12 min Window:
Heel Elevated Back Squat x 8
*build as comfortable

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Alt. DB Snatches
24 Burpee Box Jumps
24 Wall Balls
24 DB Goblet Squats
*Break up reps however you'd like