04/27/24

4/27

SATURDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
Goblet Squats x 8
Hanging Knee Raises x 16

*Allow 4 min to Warm Up/Set Up Part A

A. Three Rounds for Time:
1000m Row
800m Run
40 Alt. Pistols
[scale = cossack squat]
20 Chest-to-Bar Pull-Ups
10 Strict HSPU's
*40 min TIME CAP

HXBX

Warm Up
Two Rounds:
:60 on/:20 off
1) Bike
2) Row

A. EMOM x 6
:40 on/:20 off
1) Banded Tricep Ext.
2) Empty BB Curls

B. "Tag"
In a 30 min Window:
1000m Row
100 Alt. DB Snatches
100 Single DB Step-Overs
100 KB Swings
*Members can split up reps however they would like