11/29/24

11/29

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
10 KB Goblet Squats
10 KB Alt. Rev. Lunges
(Goblet Hold)
10 KB Rom. DL's

*Allow 6 min to Warm Up Part A

A. "Six Shooter"
Every 5 min, for 6 Intervals:
(30 minutes; 3 each)

1) 1000m Row

2) Two Rounds of:
4 Deadlifts (225/155lbs)
8 Bar Facing Burpees
12 KB Alt. Rev. Lunges
(24/16kg)
*Record all 6 times

HXBX

Warm Up
100m Run
*timed to ensure smooth Part B
Followed by...
Tabata x 6
1) Inchworms
2) Empty BB GM's

A. In a 9 min Window:
Three Sets (minimum) of:
SL Deadlifts x 8
(each leg)
Barbell Hip Thrusts x 10

B. "EMOM Mania"
(25 intervals)
:40 on/:20 off
1) 100m Run
2) Burpee Box Jumps
3) Plate Squat Clean & Jerk
4) KB/DB Rev. Lunges
5) OH Plate Carry