11/07/24

11/7

THURSDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Bear Crawl
Bunny Hops
Followed by...
200m Run

*Allow 6 min to Set Up/Warm Up Part A

A. Every 12 min, for 3 Sets:
(36 minutes)
400m Run
15 Burpee Box Jump-Overs
(24"/20")
10 Toes to Bar
5 Wall Walks
400m Run

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 9 min Window:
Bench Press x 5
@41X1
*build as comfortable

B. "Tag"
In a 20 min Window:
6 BB/DB SA Hang Clean & Jerk
(each arm)
12 Box Jumps
6 BB/DB Front Squats
12 Push-Ups
50m KB Farmers Walk
200m Run