08/11/23

8/11

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Step Ups
2) DB Rom. DL's (light)
3) Dball Power Cleans
4) Deadbugs

A. In a 16 min Window:
Deadlift
1) 5 @ 50% of 3RM
2) 3 @ 75%
3) 2 @ 85%
4) 1 @ 90-95%
5) Test new 3RM
6) Test new 3RM
*this includes warm up time

B. Four Rounds of:
Against a 3 min clock...
6 Burpee Box Jumps
(24"/20")
12 Alt. DB Snatches
(50/35lbs)
*record all 4 times

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Hollow Hold

A. 3 x 12:
BB Upright Rows
Sissy Squats
Leg Pulses

B. "Tag"
In a 25 min Window:
10 Cals (MC)
10 Sumo DL High Pull
10 Deadlifts
10 SA DB Hang C&J's
(5 each arm)
100m Run