07/05/23

7/5

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 AMRAP:
Dive Bomber Push-Ups x 3
Plate G2O x 6
Plate OH Hold x :30 sec

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press
1) 5 @ 70%
2) 3 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%
6) 8 @ 70-80%

B. Three Rounds of:
Against a 4 min clock...
400m Run
Max DU's in remaining time
-2 min rest-
*3 scores of max reps

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Plank to Pike
3) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 chin-ups between each set

B. "King of the Hill"
In a 16 min Window:
16 SA DB Devil's Press
(8 each arm)
16 SA DB Hang C&J
(8 each arm)
32 SU's