10/03/24

10/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
Rom. DL x 10
Speed Deadlift x 7
(light and fast)

A. In an 20 min Window:
Five Sets of:
Deadlift x 2
(Goal-heavier than last weeks deadlift)
*Includes warm up time

B. 10 min AMRAP:
10 Box Jumps
(24"/20")
10 Toes to Bar
10 Alt. Rev. Lunges
(50/35lbs)

HXBX

Warm Up
200m Run
directly into...
Tabata x 4
1) Burpees
2) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 Box Dips between each set

B. "King of the Hill"
In a 16 min Window:
100m Run
16 KB Swings
12 Alt. DB Snatches
8 Cals (MC)