04/03/24

4/3

WEDNESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Row
2) Empty BB GM's
3) Hollow Pulses
4) Farmers Hold

A. Three Sets of:
Deadlift x 10
@ 65-70%

B. 15 min AMRAP:
5 Strict Pull-Ups
10 Walking Lunges
(Farmers Carry; 24/16kg)
100m Farmers Carry

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups

A. In a 16 min Window:
10-9-8...1
Bench Press
*5 DB Tricep Kick Backs between each set

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 DB Clusters
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
250m Row
4 Turkish Get-Ups
(each side)
*add two Turkish Get-Ups each round