09/28/23

9/28

THURSDAY

HXBXplus

Warm Up
Two Sets of:
15 Air Squats
50ft Farmers Carry
directly into...
Tabata x 6
1) KB Goblet Squat
2) KB Swings (light)
3) Squat Jumps

A. "The Eagle"
Eight Rounds for Max Load:
8 KB Front Squats
20m KB Farmers Carry
*Goal is to pick the heaviest KB's you think you can handle without putting them down for entire 8 rounds; load is KB weight

B. Four Sets of:
Bulg Split Squats x 8
(each leg)
SA DB Row x 8
(each arm)

HXBX

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

A. In a 10 min Window:
3 x 12 (minimum):
DB Strict Press
BB Shrugs
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 Single DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
200m Run