12/07/24

12/7

SATURDAY

HXBXplus

Warm Up
Two Rounds of:
Static Hang x :30 sec
Cat/Cow Strectch x :30 sec
Dead Bugs x :30 sec
SA DB Deadlift x :15 sec
(each arm)

A. Two Rounds for Time:
In teams of 3...
100/75 Cal Bike
800m Run (together)
60 Devil's Press(50/35lbs)
400m Run (together)
20 Bar Muscle-Ups
[scale = 50 Pull-Ups
*40 min TIME CAP

HXBX

Warm Up
400m Run
Followed by...
Tabata x 8
1) Burpees
2) Wall Balls
3) Jumping Squats
4) Jumping Lunges


B. "Tag"
In a 30 min Window:
You go, I go
100m KB Farmers Walk
200m Medball Run
8 Medball Thrusters
10 Medball Squat Cleans
12 Wall Balls
14 Medball Step-Overs