09/27/23

9/27

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
300m Row
3 Dive Bomber Push-Ups
6 HR Push-Ups
9 Plank to Pikes

A. In a 20 min Window:
Establish a 1-RM
Bench Press

B. Three Rounds for Time:
30/25 Cal Row
15 Chest-to-Bars
10 Strict HSPU's

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) Burpees

A. In a 12 min Window:
4 x 12 (minimum):
Bulg. Split Squats
( 6 each leg)
Banded Tricep Ext.
DB Floor Press

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP Style:
6 Push-Ups
8 KB Swings
10 Box Jumps