01/06/24

01/06

MONDAYHXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
6 KB Goblet Kang Squat
12 KB Russian Swings

A. EMOM x 4
:35 on/:25 off
Goblet Cossack Squats

*Allow 4 min to Set Up/Warm Up Part A

A. Four Rounds for Time:
400m Run
12 DB Thrusters (50/35lbs)
9 Strict Pull-Ups

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 9
:35 on/:25 off
1) DB Alt. Lunges
2) DB Rom. Deadlifts
3) Back Squats (light)

B. "Tag"
In a 24 min Window:
100 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Single DB Step-Ups
16 Box Jump Overs
8 DB Goblet Squats
16 Wall Balls