11/10/26

11/10

TUESDAY

HXBXplus

Warm Up
3 min of:
Foam Roller
Followed by...
Two Sets of:
3 Inchworms
6 Dive Bomber PU's
9 Scap Pull-Ups

A. EMOM x 12
1) 2-4 Wall Walks
2) :30 sec Handstand Hold
(on wall)
3) 6-8 Ring Dips
4) :40 sec of DU's
*Practice DU's even if you dont have them

B. Five Rounds for Time:
60 DU's
15 Push-Ups

HXBX

Warm Up
100m Run
Followed by...
4 min AMRAP:
2 Inchworms
4 Scap Push-Ups
6 HR Push-Ups
8 Plank to Pikes

A. EMOM x 12
:35 on/:25 off
1) BB Pendlay Row
2) KB Lat. Swings
3) Banded Face Pulls
4) KB Plank Pull-Throughs

B. "Capture the Flag"
In an 18 min Window:
40 KB Gorilla Rows
40 KB Swings
40 SA KB G2O
40 Box Jumps
in remaining time...
Max Cals (MC)