09/25/24

9/25

WEDNESDAY

HXBXplus

Warm Up
400m Run
Followed by...
Tabata x 6
1) Empty BB Thrusters
2) Scap Pull-Ups
3) Scap Push-Ups

A. "Fran Sandwhich"
For Time:
1000m Row
immediately into...
21-15-9
Thrusters (95/65lbs)
Pull-Ups
immediately into...
800m Run

B. Two Sets of:
Bulg Split Squats x 20
(20 each leg)

HXBX

Warm Up
Tabata 9
1) Inchworms
2) DB Rom. DL
3) Glute Bridges

A. In a 9 min Window:
Three Sets (minimum):
8 Bulg. Split Squats
(each leg)
15 Banded Pull Throughs

B. "Tag"
In a 20 min Window:
6 DB Squat Cleans
12 Cal Row
6 Burpee Box Jump Overs
12 DB Shoulder to OH