09/04/24

9/4

WEDNESDAYHXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Row
2) Empty BB Clusters
3) Plank to PIke

A. In an 18 min Window:
Six Sets of:
Pause Front Squat
@ 4 sec at bottom
+
2 Front Squats
*Establish a heavy
INCLUDING WARM UP

B. For Time:
800m Run
100 Wall Balls (20/14lbs)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Superman Pulses
3) Inchworms

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 DB Rom. DL between each set

B. "King of the Hill"
In a 16 min Window:
8 Cal Row
8 Burpees over Rower
8 DB Front Squats
8 DB Thrusters