08/25/23

8/25

FRIDAY

HXBXplus

Warm Up
Tabata x 9
w/ an empty BB...
1) Lat. Burpees over Bar
2) Squat Cleans
3) Thrusters

A. In an 18 min Window:
Front Squat
1) 3 @ 65%
2) 2 @ 70%
3) 1 @ 75%
4) 1 @ 80%
5) 1 @ 85%
6) 1 @ 90%
*Includes warm up time

B. "Deceit"
For Time:
1000m Row
40 Double KB OH Walking Lunges
(24/16kg)

HXBX

Warm Up
Tabata x 9
1) Jumping Jacks
2) Air Squats
3) Butt Kickers

A. In a 12 min Window:
Four Sets (minimum):
Deadlifts x 8
DB Hip Thrusts x 8

B. "Cardio Frenzy"
In a 20 min Window:
1 Mile Run
Followed by...
AMRAP Style:
(in remaining time)
12 KB Swings
8 Burpee Box Jumps
4 Turkish Get-Ups
(4 each arm)