06/15/23

6/14

WEDNESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) BW Walking Lunges
3) Dive Bomber Push-Ups

* Allow 5 min to Warm Up/Set Up Part A

A. "Nate"
20 min AMRAP:
2 Ring Muscle Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

B. Three Sets of:
BB Hip Thrusts x 12
Hollow Hold x :30 sec
SIde Plank x :30 sec
(each side)

HXBX

Warm Up
Tabata x 9
1) BW Lunges
2) Cossack Squats
3) Broad Jumps

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Lunges
[Farmers Hold]
2) DB Goblet Squats
3) Jumping Lunges

B. "Tag"
*Level Up Style...
In a 20 min WIndow:
8 Push-Ups
8 Air Squats
8 Dballs Over the Shoulder
8 Wall Balls
*You Go, I Go Fashion; adding one rep to all mvnts every round