09/22/23

9/22

FRIDAYH

XBXplus

Warm Up
Two Sets of:
SU's x :30 sec
KB Suitcase DL x 10
(each arm)

*Allow 6 min to Warm Up Part A

A. EMOM x 12
Banded DL x 2
@ 50% of 1-RM
*band under feet

B. 12 min AMRAP:
30/25 Cal Row
30 Single KB Sumo DL
(32/24kg)

HXBX

Warm Up
Group 1)
Bike x 3 min
Gorup 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) KB/DB Rev. Lunges
3) Dball over the Shoulder
4) Bike
5) Plank Hold
6) Wall Sit