07/19/23

7/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Plank to Pike
2) Supinated Static Hang
3) OH Plate Hold

*Allow 4-5 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Push Press x 6
*build to heaviest set possible

B. "Helen"
Three Rounds for Time:
400m Run
21 KB Swings (24/16kg)
12 Pull-Ups

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Hip Thrust x 8
-rest :90 sec-
In a 6 min Window:
Bench Press x 8

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Single DB Step-Ups