09/20/24

9/20

FRIDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Burpees
2) Inchworms
3) DB Clusters
4) Hollow Pulses

A. In an 18 min Window:
Back Squat
1-3) 2-3 Reps
4-6) 3-4 Reps
*Continue to increase load until you're unable to do so/Includes Warm Up Time

B. Three Rounds of:
20/15 Cals (MC)
10 DB Devil's Press (50/35lbs)

HXBX

Warm Up
100m Run
*Timed to ensure smooth Part B
Followed by...
Tabata x 6
1) Inchworms
2) DB Rom. DL (light)
3) DB Goblet Squats

A. In a 10 min Window:
Deficit Deadlift x 6
*Build as comfortable

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) 100m Run
2) Burpees to Bar
3) KB Sumo DL
4) 100m Run
5) Air Squats