05/30/23

5/30

TUESDAY

HXBXplus

Warm Up
Bike x 3 min
Followed by...
Two Rounds of:
w/ an empty BB...
Muscle Clean x 3
Front Squat x 3
GM's x 3
Back Squat x 3

A. Every 2 min, for 8 Sets:
Back Squat
1) 3 @ 70%
2) 3 @ 75%
3) 3 @ 80%
4) 3 @ 85%
5-8) 7 @ 70%

B. Every 5 min, for 3 Sets:
15/12 Cal Bike
15 Bar Facing Burpees
12 Front Squats
9 Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 12 min Window:
3 x 8 (minimum):
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Five Rounds of (Buy-In):
20 Push-Ups
20 Straight Legged Sit-Ups
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals