06/30/23

6/30

FRIDAY

HXBXplus

Warm Up
One Round of:
200m Run
Walking Lunge x 10
Air Squat x 10

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 5 @ 70%
2) 3 @ 75%
3) 2 @ 85%
4-5) 2 @ 90%
6) 10 @ 70%

B. Five Rounds of:
:90 sec on/:90 sec off
8 Burpee Box Jump Overs (24"/20")
Max reps of Double KB Front Squats
(24/16kg)
*One total Score

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. In a 10 min Window:
3 x 12
DB Upright Rows
Back Squats

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls

C. "Pipeline"
4 minutes