09/10/26

9/10

THURSDAY

HXBXplus

Warm Up
Two Sets of:
50ft SA KB Front Rack Carry
10 Alt. Cossack Squats
15 Banded GM's
20 Air Squats

A. In a 16 min Window:
Three Sets of:
Back Squat x 10
@ 60%
Followed by...
One Set of:
Back Squat
50% for Max Reps
*Includes Warm Up TIme

B. For Time:
100ft DB Walking Lunges
(50/35lbs; Farmers Hold)
800m Run
50 Wall Balls (20/14lbs)
800m Run
100ft DB Walking Lunges
*20 min TIME CAP

HXBX

Waarm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Scap PU's
8 Plank Walks
(up/downs)

A. In a 7 min Window:
BB Pendlay Rows x 8
DB Rev. Fly's x 12
immediately into...
Tabata x 8
1) SL Sit-Ups
2) Flutter Kicks
3) SL Crunches
4) Leg Pulses

B. "Tag"
In a 20 min Window:
50 DB Bent Over Rows
50 Wall Balls
50 Single DB Clean & Jerks
50 Cals (MC)