05/26/23

5/26

FRIDAY

HXBXplus

Warm Up
Row x 4 min

A. Two Sets of:
DB Walking Lunges x 20 Steps
(KB Farmers Carry)

B. 5 min AMRAP:
20 DU's
10 Air Squats
-1 min rest-
5 min AMRAP:
10 DB Box Step-Overs
(50/35lbs; 24"/20")
10 Box Jumps
-1 min rest-
5 min AMRAP:
5 Strict Pull-Ups
10 DB Push Press (50/35lbs)
*3 separate scores

HXBX

Warm Up
Tabata x 12
1) Air Squats
2) BW Lunges
3) Cossack Squats
4) Plank to Pike
5) HR Push-Ups
6) Hollow Hold

A. In a 9 min Window:
Three Sets (minimum) of:
Back Squat x 5
@32X1
Dball GM's x 12
(bear hug)

B. "Point Break"
In a 20 min Window:
20 Alt. DB Snatches
20 Box Jump Overs
20 Alt. DB Hang Clean & Jerks
(10 each arm)
20 Push-Ups
*200m Run at the top of every 5 min