09/06/23

9/6

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Lunges
2) Cossack Squats
3) Dive Bomber Push-Ups

A. In a 12 min Window:
Four Sets of:
Bulg Split Squat.x 8
(each leg)
Bent Over Row x 8
(supinated grip)

B. For Time:
800m Row
75 Air Squats
50 SA KB Push Press
(24/16kg; switch arms as you wish)
25 Pull-Ups
50 SA KB Push Press
75 Air Squats
400m Run

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Burpees
3) Plank to Pike

A. In a 12 min Window:
Back Squat x 5
*build as comfortable

B. "Tag"
In a 20 min Window:
100m Run
8 Squat Cleans
8 Lat. Burpees over Bar
100m Run
8 Double KB Deadlifts
8 KB Swings