07/27/23

7/27

THURSDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
EMOM x 8
:40 on/:20 off
1) Scap Pull-Ups
2) Box Jumps
3) Kip Swing
4) Alt. DB Snatch (light)

A. Six Sets of:
Against a 4 min clock...
400/350m Row
10 Toes to Bar
Max HSPU's in remaining time
-rest 2 min between each-
*one total score of max HSPU's

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Cobra Pose

A. In a 9 min Window:
Three Sets (minimum):
BB Bent over Row x 8
Seated SA DB Curl x 10 (each arm)
DB Rev. Fly's x 12
directtly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) SL V-Ups
3) Flutter Kicks

B. "King of the Hill"
In a 16 min Window:
10 BB/KB SDHP's
15 Lat. Burpees over Bar
20 Cals (MC)