09/06/24

9/6

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
2 Burpees
4 HR Push-Ups
8 Air Squats

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
*Establish a heavy

B. 12 min AMRAP:
6 Strict HSPU's
9 Push-Ups
12 Toes-to-Bar

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

B. "Point Break"
In an 20 min Window:
12 DB Step-Ups
16 DB Deadlifts
20 Wall Balls
*200m Run at the top of every 5 min including the beginning