05/07/24

5/7

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 2:30
Group 2)
2:30 min AMRAP:
DL x 3
Hang Power Clean x 4
Thruster x 5
Lat. Burpees over Bar x 6

A. Six Sets of:
Seated BB Strict Press x 3
*establish a heavy set of 3

B. FIve Rounds for Time:
12 Alt. Pistol Squats
9 DB Push Press (50/35lbs)
6 Burpee Box Jump-Overs
(24"/20")

HXBX

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

A. In an 8 min Window:
Three Sets (minimum) of:
Rev. Grip Bent Over Row x 8
DB Rev. Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) Hollow Hold
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 SA Devil's Press (each arm)
*add one to both mvnts each round