10/01/24

10/1

TUESDAY

HXBXplus

Warm Up
Tabata x 9
w/ an empty BB...
1) Good Mornings
2) Squat Cleans
3) Back Squats

1A. In a 16 min Window:
Back Squat x 2
*establish a heavy
immediately into...
2A. In an 8 min Window:
Four Sets of:
Back Squat x 3
*5-10% less than heaviest load from 1A for all 4 sets

B. 15 min AMRAP:
15 Back Squats
(15/115lbs; from ground)
30 Cals (MC)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Scap Push-Ups
2) HR Push-Ups
(wide grip)

A. EMOM x 12
:35 on/:25 off
1) Rev. Grip Bent Over Row
2) Leg Pulses
3) Seated Banded Rows
4) Hollow Pulses

B. "Level Up"
In a 9 min Window:
5 Cal Row
5 Lat. Burpees over Row
*add one rep to both
-3 min rest-
In a 9 min Window:
200m Run
10 DB/KB Rev. Lunges
(Farmers Hold)
*add 2 reps to Rev. Lunges