11/13/24

11/13

WEDNESDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only
Followed by...
Two Rounds of:
5 Deadlifts (135/95lbs)
20 BW Box Step-Overs

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

A. Every 3 min, for 4 Sets:
(8 Intervals)

1) 400m Run
8 Deadlifts (225/155lbs)

2) 250/200m Row
10 DB Box Step-Overs
(50/35lbs; 24"/20")
*Record all 8 times; back and forth

HXBX

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

A. In a 15 min Window:
10--8...1
Back Squats
*5 Tall Box Jumps between each set

B. "King of the Hill"
16 min AMRAP
8 Cals (MC)
16 Alt. DB Snatches
24 Box Jumps
*Most time in YZ