08/18/23

8/18

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
10 HR Push-Ups
10 SL V-Ups

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 5
@ 75-80% of 1RM

B. For Time:
800m Run
40 Handstand Push-Ups
40 Ring Dips
800m Run

HXBX

Warm Up
EMOM x 4:
:40 sec on/:20 sec off
1) Air Squats
2) Row
Followed by...
Inchworms x 10
Banded GM's x 10

A. Every :90 sec, for 6 Sets:
:60 on/:30 off
1) SL KB DL
(:30 each leg)
2) BB Hip Thrusts
(from floor)

B. "Tag"
In a 20 min Window:
12 DB Hang Squat Cleans
12 Burpee Box Jumps
12 Deadlifts
200m Run