08/28/24

8/28

WEDNESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
KB GM x 8
KB Russian Swing x 12
BW Rev. Lunge x 16

A. Three Rounds for Time:
1000m Row
80 DU's
100m Farmers Carry
(24/16kg)
40 Jumping Lunges
20 Push-Ups
*40 min STRICT TIME CAP

HXBX

Warm Up
Every :90 sec, for 2 Rounds:
:60 on/:30 off
1) Row
2) Burpees to Bar

A. EMOM x 9
:35 on/:25 off
1) BW Rev. Lunge
(one each leg)
+
Squat
2) Shadow Punches
3) DB DL
+
DB Front Squat

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Box Jumps
30 Wall Balls