07/18/23

7/18

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Banded Muscle Snatch
3) Burpee Broad Jump

*Allow 6 min to Warm Up/ Set Up Part A

A. Every 4 min, for 8 Sets:
500m Row
3 Snatches
*score is max load; only 3 attempts per round

HXBX

Warm Up
200m Run
directly into...
5 Push-Ups
10 Plank to Pike
20 Hollow Rocks

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) Empty BB Curls
3) Box Dips
directly into...
Six Rounds:
:20 on/:15 off
1) Straight Legged Sit-Ups
2) Knee Tucks
(hanging or on ground)

B. "Level Up"
In an 9 min Window:
6 Cal Bike
6 Thrusters
*add one rep to each
-rest 3 min-
In a 9 min Window:
200m Run
50 SU's
*Add 10 SU's each round