10/18/24

10/18

FRIDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) BW Lunges
4) Hollow Hold/Rocks
5) Superman Hold

A. Four Sets of:
Front Racked BB Split Squats
x 10 (each leg)
Supinated Grip Pull-Ups x Max Reps

B. 10 min AMRAP:
10 Deadlifts (95/65lbs)
10 Thrusters
10 Bar Facing Burpees

HXBX

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
5 Burpees
10 Light Goblet Squats

A. In a 6 min Window:
Establish a heavy 5 rep Hip Thrust
-rest :90 sec-
In a 6 min Window:
Establish a heavy 5 rep Bench Press

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
12 Burpee Box Jumps
16 Alt. DB Snatches