02/13/25

2/13

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x 2 min
Group 2)
2 min AMRAP:
w/ an empty BB...
Deadlift x 5
Lat. Burpees over Bar x 5

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Banded DL x 10
@ 40% of 1RM

B. Every 5 min, for 4 Sets:
(20 minutes)
30/25 Cals (MC)
50 ft OH KB Walking Lunges
(24/16kg)

HXBX

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. EMOM x 12
:35 on/:25 off
1) Double KB/DB DL
2) Medball Partner Tosses
3) Tempo Goblet Squats
@ 31X1
4) Rot. Medball Slams

B. "Level Up"
In a 9 min Window:
250m Row
6 DB Step-Ups
*add two step-ups each round
-3 min rest-
In a 9 min Window:
50 SU's
5 Man Makers
*add one man maker each round