05/09/24

5/9

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40/:20
1) Bike
2) Box Step-ups
3) HR Push-Ups
4) DB Clusters (light)

A. In a 9 min Window:
Four Sets of:
Barbell Bent Over Row x 8

B. EMOM x 28
1) 9/6 Cal Bike
2) 18 Wall Balls (20/14lbs)
3) 18 Push-Ups
4) 18 Box Jump-Overs

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Burpee
+
Squat
3) Empty BB GM's

A. EMOM x 12
:35 on/:25 off
1) BB Hip Thrusts
2) Medball Rot. Slams
3) DB Strict Press
4) SL V-Ups

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP style:
6 Burpee Box Jumps
12 Dball Over Shoulder