07/05/24

7/5

FRIDAY

HXBXplus

Warm Up
Group 1)
Bike x 3 min
Group 2)
3 min AMRAP:
Air Squat x 10
BW Rev. Lunges x 10
DB Rom. DL x 10 (light)

A. Three Sets of:
Bulg. Split Squats x 5
(each leg)
DB Rom. DL x 10

B. For Time:
1000m Row
50 Thrusters (95/65lbs)

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Plank to Pike
3) HR Push-Ups

A. In a 15 min Window:
10-9-8...1
BB Bent Over Row
*5 chin-ups between each set

B. "King of the Hill"
In a 16 min Window:
16 SA DB Devil's Press
(8 each arm)
16 SA DB Hang C&J
(8 each arm)
32 SU's