09/29/23

9/29

FRIDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Lunges
Bunny Hops
directly into...
200m Run

*Allow 8 min to Warm Up/Set Up Part A

A. Every 9 min, for 3 Sets:
500m Row
3 Snatches
@ 70% of 1-RM
400m Run
3 Snatches @ 70%

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. Every :90 sec, for 5 Rounds:
Deadlifts x 6
@ 4 sec down + up

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Squat Cleans
*add one Thruster each round
-3 min rest-
In a 9 min Window:
5 Deadlifts
5 Lat. Burpees over Bar
*add one to both mvnts each round