06/19

6/19

MONDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike
2) Burpee Pull-Up
3) KB Swings (light)

*Allow 5 min to Warm Up Part A

A. In a 10 min Window:
Five Sets of:
Strict Press x 8
@ 60-70%

B. For Time:
10 Wall Balls (20/14lbs)
1 Strict Pull-Up
9 Wall balls
2 Strict Pull-Ups
8 Wall Balls
3 Strict Pull-Ups
....
1 Wall Ball
10 Strict Pull-Ups
*RETEST from 01/30/23

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 12 min Window:
Tempo Back Squat x 4
@32X1
*4 Single Leg DL between each set

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Double DB Snatches
8 DB Front Squats
8 Burpees over DB