04/19/24

4/19

FRIDAY

HXBXplus

Warm Up
Group 1)
Row x 2 min
Group 2)
2 min AMRAP:
Scap Push-Up x 5
HR Push-Up x 5
Single Under x 50

A. Every 2 min, for 5 Sets:
Bench Press
1) 5 @ 70-75%
2) 3 @ 80%
3) 1 @ 85%
4) 3 @ 87%
5) 2 @ 90%
-rest 2 min-
Every 2 min, for 3 Sets:
Bench Press
1) 1 @ 95%
2) 1 @ 101+%
3) 1 @ 101+%

B. "Desire"
In a 5 min Window:
For Max Reps...
Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

* Allow 4 min to Warm Up DL

A.EMOM x 9
:35 on/:25 off
1) Deadlifts
2) Banded Prone Leg Curl
3) Superman Pulses

B. "King of the Hill"
In an 18 min Window:
18 Cals (MC)
24 Russian KB Swings
30 Air Squats