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THURSDAY

HXBXplus

Warm Up
Two Rounds of:
(4 intervals)
1 min on/:30 sec off
1) Row
2) Burpee Pull-Ups

A. For Time:
1000m Row
100ft Double KB OH Walking Lunges
(24/16kg)

B. Five Sets of:
Bench Press x Max Reps
(Bodyweight)
Strict Pull-Ups x Max Reps

HXBX

Warm Up
4 min AMRAP:
200m Run
Inchworms x 5
Burpees x 5

A.EMOM x 12
:35 on/:25 off
1) DB Strict Press
2) SL Sit-Ups
3) Banded Pull-Aparts
4) Knee Tucks
(on bar or floor)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) KB DL+Swing
3) SL V-Ups
4) Burpees to Bar
5) Leg Pulses