09/15/23

9/15

FRIDAY

HXBXplus

Warm Up
One Round of:
:30 on/:20 off
1) Side Plank (left)
2) Side Plank (right)
3) BW Curtsy Lunges
4) Banded Pull-Throughs

*Allow 12-15 min to Warm Up Part A

A. EMOM x 5:
Front Squat x 1
@ 90-95%

B. Two Rounds for Time:
20 Pull-Ups
20 Front Squat (135/95lbs)
400m Run

HXBX

Warm Up
Tabata x 9
1) Butt Kickers
2) Scap Push-Ups
3) BW Lunges

A. EMOM x 8
:35 on/:25 off
1) DB/KB Rom. DL
2) Leg Pulses
3) Banded Prone Leg Curls
4) Dball Power Cleans

B. "Tag"
In a 25 min Window:
50 Cals (MC)
50 Wall Balls
50 DB Bent Over Rows
50 Single DB Step-Ups
*Split reps however you'd like