01/24/24

1/24

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Inchworms
6 Alt. DB Snatches (light)
9 Air Squats

A. Four Sets of:
Back Squat x 8
SA DB Bent Over Row x 8
(each arm)

B. For Time:
50/40 Cal Row
50 Wall Balls
(20/14lbs)
50/35 Cal Bike
50 Wall Balls
*Half start with row, half start with bike

HXBX

Warm Up
Every :90 sec, for 2 Sets of:
:60 on/:30 off
1) Row
2) Burpees to Bar
3) Inchworms

A. EMOM x 9
:40 on/:20 off
1) KB Sumo DL
2) Jumping Lunges
3) KB Curtsy Lunges

B. "King of the Hill"
In an 18 min Window:
9 Burpee Box Jumps
18 Cals (MC)
24 Wall Balls