11/04/24

11/4

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) Single KB Rev. Lunges
[Goblet Hold]
3) KB Rom. Deadlifts
4) KB Swings

A. Three Rounds for Time:
500m Row
12 Deadlifts
(Bodyweight)
21 Box Jumps
(24"/20")

B. Three Sets of:
Posted SL Deadlift
x 8-10 (each leg)
Barbell Hip Thrusts
x 8

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpees
2) Banded GM's
3) Inchworms

A. In a 10 min Window:
Deadlift x 8
*build as comfortable

B. "King of the Hill"
In a 16 min Window:
8 SA DB Hang Squat Cleans
(8 each arm)
16 Alt. DB Snatches
32 Cals

C. "Pipeline"