04/12/24

4/12

FRIDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) KB Rom. DL
3) KB Box Step-Overs

A. Four Sets of:
Banded Hamstring Curls x 20
Rom DL x 6 @ 4 sec up

B. For Time:
1000m Row
50 Toes to Bar
30 DB Box Step-Overs
(50/35lbs; 24"/20")
*RETEST from 10/20/23

HXBX

Warm Up
Two Rounds:
:60 sec on/:20 sec off
1) Bike
2) Row
Followed by...
One Round of:
Inchworms x 10
Banded GM's x 10

A. EMOM x 9:
:35 on/:25 off
1) BB Strict Press
2) KB Curtsy Lunges
3) BB Hip Thrusts


B. "Tag"
In a 20 min Window:
1500m Row (Buy-In)
directly into...
5 Burpee Box Jumps
10 Alt. DB Snatches
5 DB Clusters
10 DB Burpee DL