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WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
w/ mini band...
1) Banded Squats
2) Banded Monster Walk
3) Banded Hip Bridges

*Allow 6 min to Warm Up Part A

A. EMOM x 5
5 Sumo Deadlifts
@ 65-70%
*Focus on Fast Cycle Time

B. For Time:
9-7-5-3
Shuttle Run
[25ft = 1 rep]
18-15-12-9
Toes to Bar
*12 min TIME CAP
-allow time to reset-
For Time:
9-12-15-18
Double DB Power Cleans
(50/35lbs)
3-5-7-9
Shuttle Runs
*12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
w/ an empty BB...
1) Rom. DL
2) Power Cleans
3) GM's

A. In a 12 min Window:
Deadlifts x 6
*Build as comfortable
Bulg. Split Squats x 12
(12 each leg; keep light)

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) KB Farmers Walk
3) SA DB Hang Squat Clean
(:20 sec each side)
4) Speed Skaters