05/03/23

5/3

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
w/ an empty BB...
Good Morning x 5
Rom. DL x 5
Front Squat x 5

*Allow 12 minutes to Warm Up Part A

A. Every :90 sec, for 8 Sets:
Front Squat x 1 @90%

B. 7 min ARMAP:
1 Front Squat (134/95lbs)
2 Pull-Ups
3 Front Squats
4 Pull-Ups
5 Front Squats
6 Pull-Ups
etc...

HXBX

Warm Up
5 min AMRAP:
4 Inchworms
6 HR Push-Ups
8 Air Squats
10 KB Swings (light)

A. In a 12 min Window:
Four Sets (minmum) of:
DB Floor Bench Press x 8
Box Dips x 10
Banded Hamstring Curls x 12

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:15 on/:45 off
1) Bike or Row

2) AMRAP:
6 Pull-Ups
12 DB Thrusters