03/20/24

3/20

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Banded Paloff (left)
2) Banded Paloff (right)
3) Banded Muscle Snatch
4) Static Hang

*Allow 6 min to Warm Up/Set Up Part A

A. "Fran Sandwich"
For Time:
1000m Row
immediately into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

B. Three Sets of:
Bulg Split Squats x 20
(20 each leg)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Air Squats
3) Burpees

A. In a 10 min Window:
Front Squats x 8
*5 DB Rom. DL between each set

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 SA DB Hang C&J's
48 Alt. DB Snatches
48 DB Goblet Squats