09/01/23

9/1

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100ft Farmer Carry
12 Empty BB GM's

*Allow 12 min to Warm Up Part A

A. Every :90 sec, for 3 Sets:
Deadlift x 1
@ 85-90%

B. Every 4 min, for 4 Sets:
12 Double KB Snatches (16/12kg)
12 Pull-Ups
20/16 Cal Row

HXBX

Warm Up
Six Rounds:
:40 on/:20 off
1) Row
2) Inchworms
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) BB Strict Press
2) DB Shrugs
3) Static Hang

B. "King of the Hill"
In a 16 min Window:
20 Cals (MC)
16 KB Swings
12 Burpees
8 Pull-Ups