07/07/23

7/7

FRIDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Frog Jumps
Bear Crawl
Over the Fence (forward)
Over the Fence (backward)

*Allow 5 min to Warm Up/Set Up Part A

A. Five Rounds for Time:
400m Run
30 Wall Balls (20/14lbs)
20 Box Jumps (24"/20")
10 Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. In a 12 min Window:
3 x 10 (minimum):
Deadlifts
Banded Sissy Squats

B. "King of the Hill"
In a 20 min Window:
10 Power Cleans
20 Air Squats
10 Shoulder to OH
20 Cals (MC)