06/09/23

6/9

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) Superman Pulses
3) Squat Jumps

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Back Squat
1) 4 @ 70%
2) 3 @ 80%
3) 2 @ 85%
4) 8 @ 70%
5) 8 @ 70%
6) 6 @ 75%
7) 6 @ 80%
8) 6 @ 80%

B. 12 min AMRAP:
20 Box Jump Overs
(24"/20")
15 Wall Balls (20/14lbs)
10 Toes to Bar

HXBX

Warm Up
15 Cals (MC)
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 12 min Window:
Bench Press x 8
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
400m Run

C. "Pipeline"
*4 minutes