09/20/23

9/20

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cossack Squats
2) DB Thrusters (light)
3) DB Rom. DL

A. In a 20 min Window:
Establish a 1 RM
Front Squat

B. Three Rounds for Time:
400m Run
8 Front Squats
@ 70% of 1 RM

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
BW Lunges x 10

A. EMOM x 6
:35 on/:25 off
1) DB Rom. DL's
2) KB Rev. Lunges
3) BB Back Squats (light)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Wall Balls
3) DB Devils Press
4) DB Thrusters
5) Dball Power Cleans