07/20/24

7/20

SATURDAY

HXBXplus

Warm Up
400m Run
*Nasal breathing only

A. "Beach Muscle"
For Time:
In teams of 2...
(You Go, I Go Fashion)
1600m Run
*400m intervals
immediately into...
20 Rounds of:
(10 each)
4 Strict Supinated Grip Pull-Ups
8 Box Dips
12 Push-Ups
16 Air Squats
immediately into...
1600m Run
*400m intervals

HXBX

Warm Up
Two Rounds:
1) Bike x :60 sec
2) Row x :60 sec

A. Every :90 Sec, for 6 min:
:60 sec of work...
1) Superman Pulses
2) Hollow Hold Pulses

B. "Tag"
In a 30 min Window:
1000m Row
100 Single DB Step-Overs
200 SA DB Hang Clean & Jerks
(each arm is one rep)
*Members can split up reps however they would like