11/08/24

11/8

FRIDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Row
2) BW Step-Ups
3) Burpee
+
Squat

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 3 Sets:
Deadlift x 6
(185/125lbs)
KB Walking Lunges x 12
(6 each leg; 24/16kg)

B. For Time:
50/40 Cals (MC)
50 Box Jumps
(24"/20")
50 KB Goblet Squats
(24/16kg)
50 Single KB Step-Overs
(24"/20")
50/40 Cals (MC)
*30 min TIME CAP

HXBX

Warm Up
Tabata x 12
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 14 min Window:
Back Squat x 3
@32X1
*build as comfortable

B. "Tag"
In a 24 min Window:
24 Cals (MC)
24 Box Jumps
24 SA Devil Press
24 Goblet Squats