07/17/23

7/17

MONDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Gorup 2)
2 min AMRAP:
3 Inchworms
6 Lat. Lunges
9 Air Squats
Followed by...
Two Rounds of:
w/ an empty BB...
Rom. DL x 5
Front Squat x 5
GM x 5
Back Squat x 5

A. In a 25 min Window:
Find a 1RM
Back Squat

B. "AB-3"
For Max Calories:
3 min Bike

HXBX

Warm Up
200m Run
Followed by...
EMOM x 6
:40 on/:20 off
1) BW Lunges
2) Inchworms
3) Cossack Squats

A. In a 10 min Window:
Back Squat x 8
*Build as comfortable

B. "Tag"
In a 20 min Window:
20 Air Squats
20 Wall Balls
20 KB Lunges
(farmers hold; alt. legs)
200m Run