07/11/23

7/11

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
5 Rom. DL
5 Front Squat
5 Back Squat

A. In a 15 min Window:
Build to 90-95% on
Back Squat
immediately into...
EMOM x 8
1 Back Squat
@ 65-75%

B. For Time:
750m Row
40 Double KB Front Squats
(24/16kg)
400m Run

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Cobra Pose

A. In a 10 min Window:
Four Sets of (minimum):
Bench Press x 8
(1 sec pause at bottom)
DB Kick Backs x 12
directly into...
Three Sets of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
18 Push-Ups
24 Alt. DB Snatches
30 Cals (MC)