05/11/23

5/11

THURSDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
Broad Jump x 3
KB GM's x 6
KB Swings x 9

A. EMOM x 9
:40 on/:20 off
1) Box L-Sit Hold
2) Supinated Grip Pull-Ups
3) KB Rom. DL

B. Two Rounds for Time:
750/650m Row
20 Pull-Ups
40 Walking Lunges
(Farmers Carry; 24/16kg)

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) Cobra Pose
5) OH Plate Hold

A. EMOM x 9:
:35 on/:25 off
(9 intervals)
1) BB Strict Press
2) DB Floor Press
3) Dball GM's
(front bear hug hold)

B. "Tag"
In a 25 min Window:
200 Cal Row/160 Cal Bike
(Buy-In)
directly into...
AMRAP Style:
10 Alt. DB Snatches
10 Dballs over the Shoulder
10 Burpees over Dball
10 Pull-Ups
(pull-ups are optional)