07/08/24

7/8

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Empty BB Clusters
3) Lat. Burpees over Bar

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Strict Press
1) 5 @ 70%
2) 4 @ 75%
3) 3 @ 80%
4) 2 @ 85%
5) 1 @ 90%

B. Three Rounds for Time:
500m Row
15 Toes to Bar
15 Strict HSPU's

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 9
:35 on/:25 off
1) DB Alt. Lunges
2) DB Rom. Deadlifts
3) Back Squats (light)

B. "Tag"
In a 24 min Window:
100 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Single DB Step-Ups
16 Box Jump Overs
8 DB Goblet Squats
16 Wall Balls