12/20/24

12/20

FRIDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bear Crawl
Bunny Hops
Followed by...
Two Rounds of:
Burpee Broad Jump x 5
Empty BB Back Squat x 10

A. "Roxy #4"
For Time:
800m Run
800m Row
800m Run
40 Back Squats
(15/105lbs)
800m Run
40 Burpee Broad Jumps
800m Run
800m Row
800m Run
*40 min TIME CAP; BB from Ground

HXBX

Warm Up
Group 1)
Bike x 3 min
Gorup 2)
3 min AMRAP:
3 Inchworms
6 Air Squats
9 KB Swings (light)

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Bike
2) KB/DB Rev. Lunges
3) Dball over the Shoulder
4) Bike
5) Plank Hold
6) Wall Sit