07/06/23

7/6

THURSDAY

HXBXplus

Warm Up
Group 1)
BIke x 3 min
Group 2)
3 min AMRAP:
Superman Pulses x 8
BW Lunges x 16

A. In a 20 min WIndow:
Back Squat
1) 4 @ 75%
2) 3 @ 80%
3) 3 @ 85%
4) 1 @ 90%
5) 10 @ 70%
6) 10 @ 75%
*includes warm up time

B. Three Rounds for Time:
500m Row
20 KB Walking Lunges
(Farmers Hold; 24/16kg)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. In a 9 min Window:
Three Sets (minimum):
Strict Press x 8
DB Floor Press x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round