07/16/24

7/16

TUESDAY

HXBXplus

Warm Up
Two Sets of:
OH Plate Carry x 50ft
Plate G2O x 15

*Allow 7 min to Set Up/Warm Up Part A

A. EMOM x 32
1) 12/10 Cal Row
2) 10 OH Squats (135/95lbs)
3) 8 Burpee Box Jump-Overs
(24"/20")
4) Rest

HXBX

Warm Up
4 min AMRAP:
100m Run
5 Inchworms
10 Plank Shoulder Taps

A. In a 9 min Window:
3 x 12 (minimum):
BB Bemt Over Row
Strict Press
DB Lat. Raise
directly into...
Six Rounds of:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Alt. DB Snatches
32 DU's or 64 SU's