09/19/23

9/19

TUESDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) SA KB Windmill
(:20 sec each arm)
3) OH KB Carry

*Allow 5 min to Set Up/Warm Up Part A

A. 30 min AMRAP:
1000m Row (1 rep)
[60/45 Cal Bik]
Followed by...
Four Rounds of:
3 Wall Walks
12 KB Swings (24/16kg)
*row + 4 rounds = one complete round

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose

A. 4 x 8
Close Grip Bench Press
Double DB Kick Backs
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
20 min AMRAP
10 Burpee Box Jumps
20 Alt. DB Snatches
40 Cals (MC)