05/03/24

5/3

FRIDAY

HXBXplus

Warm Up
One Set of:
Row x 500m
BW Walking Lunges x 20
Diver Bomber PU's x 10

*Allow 7 min to Warm Up /Set Up Part A

A. "The Back 40"
For Time:
50/40 Cal Row
40 Deadlifts (225/155lbs)
50/40 Cal Row

B. Three Sets of:
BB Hip Thrusts x 8
*15-20 sec iso hold on last rep

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Glute Bridges
3) Plank to Pike

A. Group 1)
In a 6 min Window:
Deadlift x 6
Group 2)
In a 6 min Window:
BB Hip Thrust x 6
*Build as comfortable/each group has 6 min at each station

B. "King of the Hill"
In a 18 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)