09/23/23

9/23

SATURDAY

HXBXplus

Warm Up
Three Sets of:
Bike or Row x 2 min
Burpees x :30 sec
OH Plate Hold x :30 sec
Squat Hold x :30 sec

A. "One Speed...FORWARD"
Six Rounds for Time:
400m Run
20 Burpees
20 Front-Racked KB/DB Walking Lunges
(24/16kg; 50/35lbs)

HXBX

Warm Up
200m Run

A. EMOM x 6
:40 on/:20 off
1) Hollow Pulses
2) Superman Pulses

B. "Tag"
In a 40 min Window:
1600m Run (Buy-In)
directly into...
AMRAP:
6 Burpees to Bar
8 Cals (MC)
10 DB Step-Ups
12 Alt. DB Snatches
14 Wall Balls
*Run should be split up in 200m intervals