01/07/24

1/7

SUNDAY

HXBXplus

Warm Up
500m Row
Followed by...
One Round of:
:30 sec of each...
Wall Sit
Air Squats
Banded GM

*Allow 6 min Warm Up Part A

A. Every 2 min, for 3 Sets:
Deadlift x 8

B. For Time:
1000m Row
40 KB Sumo Deadlifts
(24/16kg; Pair)
40 KB Alt. Rev. Lunges
(same pair)
40 KB Sumo Deadlifts
(same pair)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. EMOM x 12
:35 on/:25 off
1) DB Bent Over Row
2) Bicycles
3) DB Rev. Fly's
4) SL V-Ups

B. "King of the Hill"
In an 18 min Window:
200 Run or 250m Row
16 Alt. DB Snatches
32 DU's or 64 SU's