10/30/24

10/30

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
One Set of:
KB Suitcase Carry x 50ft
(each arm)
KB Walking Lunges x 20
(Goblet Hold; Single)

A. Every 2 min, for 5 Sets:
(20 Intervals)
1) Max Cal Bike x :90 sec
2) 20 KB Walking Lunges
(24/16kg; Front Rack)
3) Max Cal Row x :90 sec
4) 60 DU's
(scale= 90 SU's)
*NOT SCORED

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

A. EMOM x 9
:35 on/:25 off
1) DB/KB Rev. Lunges
2) KB Sumo DL
3) Squat Jumps

B. "Partner Frenzy"
Every 4 min, for 6 Rounds
3 min on/1 min off

1) Row or Bike

2) AMRAP:
6 DB Hang Clean & Jerks
12 Box Jump Overs