10/09/24

10/9

WEDNESDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) HR Push-Ups
3) Bear Crawl
4) Hollow Hold
5) DB Floor Press (light)

A. In a 20 min WIndow:
Establish a 1RM
Bench Press

B. 10 min AMRAP:
5 Strict HSPU's
10 Push-Ups
30 DU's

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Scap Push-Ups
3) Plank to Pike

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) DB/KB Strict Press
3) Russian Step-Ups
(left)
4) Russian Step-Ups
(right)

B. "Tag"
In a 20 min Window:
200m Run
8 DB Clusters
12 DB Bent Over Row
8 Turkish Get-Ups
(4 each arm)
12 Cals (MC)