08/28/23

8/28

MONDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
KB Windmill x 5
(each arm)

A. In an 18 min Window:
Bench Press
1) 5 @ 70%
2) 3 @ 75%
3) 1 @ 80%
4) 5 @ 75%
5) 3 @ 80%
6) 1 @ 85%
7) 5 @ 80%
8) 3 @ 85%
9) 1 @ 90%
*Includes warm up time

B. Four Rounds for Time:
400m Run
10 SA DB Push Press
(50/35lbs); left)
10 SA DB Push Press
(right)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 15 min Window:
10-9-8...1
Back Squat
*5 Banded Rotations between
(each direction)

B. "Tag"
In a 20 min Window:
8 Cal Row
8 Burpee Box Jump Overs
8 DB Front Squats
8 DB Thrusters