08/16/24

8/16

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Front Squat x 5
Stricrt Press x 5

A. "Strict Diane"
For Time:
21-15-9
Deadlifts (225/155lbs)
Strict HSPU's

B. Every 2 min, for 3 Sets:
(9 Intervals)
1) Barbell Hip Thrust x 10
2) Banded Pull-Aparts x 30
3) L-Sit x :60 sec
(accumulated time)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 5 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 DB Squat Cleans
*Add one rep to both mvnts each round