08/23/24

8/23

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
Burpee Pull-Up x 5
KB Sumo DL x 10
KB Russian Swing x 15

A. For Time:
800m Run
20 Chest to Bar's
20 G2O (135/95lbs)
800m Run
20 G2O
20 Chest to Bars
800m Run

B. Gymnastic's Practice
*If time Allows

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) DB/KB Rev. Lunges
2) Banded Knee Tucks
3) Tempo Sumo DL
*4 sec UP/DOWN
4) Lateral Ski Jumps

B. "King of the Hill"
In an 18 minute Window:
12 Cals (MC)
24 Push-Ups
36 Air Squats