12/05/24

12/5

THURSDAY

HXBXplus

Warm Up
One Round of:
25 Banded GM's
20 KB Rev. Lunges
(Goblet Hold; 10 each)
15 Cal Row
10 SA Thrusters
(5 each arm)
5 Burpee Pull-Ups

1A. In a 16 min Window:
Establish a 1RM
Tempo Front Squat
@ 32X1
directly into...
2A. One Set of:
Front Squat x Max Reps
(NO TEMPO)
@ 1RM Tempo FS

B. Every 4 min, for 3 Sets:
(12 minutes)
500m Row
10 Front Squats
*Choose a load between 70-75% of 1RM Squat Clean/FROM FLOOR

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Medball Activation
3) Hollow Hold

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Incline Push-Ups
[on bar]
3) DB Floor Skull Crushers
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Russian Twists

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) Row or Bike

2) AMRAP:
6 Push-Ups
8 Dball Squats
(4 each shoulder)
10 Dballs over Shoulder