04/17/24

4/17

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Windmill (left)
2) KB Windmill (right)
3) DB Rom. DL (light)
4) Cobra Pose
5) Hollow Hold
6) Deadbugs

A. Three Sets of:
Deadlifts x 8
@ 65% of 1RM

B. Three Rounds for Time:
750m Row
20 Alt. DB Snatches (50/35lbs)
10 DB Box Step-Overs
(24"/20"; 50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ empty BB...
1) GM's
2) Rom. DL
3) Burpees over Bar

A. "Capture the Flag"
In a 35 min Window:
In teams of 2...
100 DB Step Ups
100 Box Jump Overs
100 Wall Balls
Max Cal Row in remaining time
*Only one partner working at a time/Split up reps however you would like