08/04/23

8/4

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Superman Pulses
2) Heel Raised Goblet Squats
3) Cossack Squats

A. In a 15 min WIndow:
Estabish a 3RM
Pause Front Squat
@ 33X1

B. Every 4 min, for 4 Sets:
400m Run
12 Thrusters (75/55lbs)
6 Bar Muscle-Ups
(scale = 12 Pull-Ups)

HXBX

Warm Up
200m Run
directly into...
Tabata x 6
1) Burpees
2) Plank to Pike
3) Alt. Lunges

A. Two Rounds:
3 min AMRAP:
4 KB Sumo DL's
8 Air Squats
12 Jumping Lunges
-2 min rest between-

B. "Tag"
In a 25 min Window:
9 DB Thrusters
100m Run
9 Dball Over the Shoulder
10 Alt DB Snatches
9 Burpees
10 Cal Bike
*Pair of DB's needed for Thrusters, Members can have a 3rd DB if needed for heavier snatches