12/28/24

12/28

SATURDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Inchworms
2) Plank Shoulder Taps
3) Empty BB Clusters

*Allow 5 min to Set Up Part A

A. For Time:
In teams of 2...
Station 1)
800m Run
and
1000m Row
Station 2)
500m Row
and
20 Devil's Press
(50/35lbs)
Station 3)
500m Row
and
20 DB Hang Squat Cleans
(50/35lbs)
Station 4)
800m Run
and
1000m Row
*each teammate must complete both tasks at each station before either teammate is allowed to begin work on the next station
[40 MIN TIME CAP]

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Couch Stretch (left)
2) Couch Stretch (right)
3) Squat Jumps
4) High Knees

A. EMOM x 9
:35 on/:25 off
1) Banded Hamstring Curl
2) Banded GM's
3) BB Floor Hip Thrusts

B. "Tag"
In a 24 min Window:
8 DB Hang Squat Cleans
10 Plate G2O
12 Box Jump Overs
14 Single DB Step-Ups
16 Cals (MC)