06/03/26

6/3

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
30 Single Unders
5 SA KB Presses (each)
5 KB Windmills (each)
5 Goblet Squats
5 Jumping Squats

A. 13 min AMRAP:
40 DU's
15 DB Thrusters (35/25lbs)
50ft DB Front Rack Walking Lunges


B. EMOM x 20
w pair of KB's...
1) :40 KB Front Rack Hold
2) 12 KB Front Squats
3) 12 Gorilla Rows (6 each arm)
4) 8 KB Hang Clean & Jerks
*Working with pair of KB's for all 4 mvnts

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Death March
3) BW Rev. Lunges
4) Wall Sit

A. In a 12 min Window:
Back Squat x 8
Bulg. Split Squat x 12
(6 each leg)
Deficit SL Rev. Lunge x 16
(8 each leg)
*Stand on plate and step back to floor for rev. lunge

B. "Partner Frenzy"
2:15 on/:45 off

1) Bike

2) AMRAP:
6 DB Burpee Step-Ups
12 Dballs over Shoulder