9/13/23

9/13

WEDNESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Banded Face Pulls
2) Plank
3) Plank to Pike
4) Air Squats

A. EMOM x 12
:30 on/ :30 off
1) Handstand Hold
2) Wall Climbs
3) Candlsticks
4) DU's

B. Four Rounds of:
Against a 3 min Clock...
500m Row
Max Reps of Strict HSPU's
- 2 min rest between-

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Air Squat Hold
(bottom)
3) Cossack Squats

A. Two Rounds of:
3 min AMRAP:
6 Jumping Lunges
12 Sumo KB DL
-2 min rest between-

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

1) Row or Bike

2) 8 KB Swings
10 Plate G2O