4/5
FRIDAY
HXBXplus
Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) Empty BB Thrusters
3) Lat. Burpees over Bar
A. In a 15 min Window:
Strict Press x 4
1) 75%
2) 75%
3) 75%
4) 80%
5) 85%
*Includes Warm Up Time
B. Three Rounds for Time:
50 DU's or 100 SU's
30 SA DB Push Press
(50/35lbs; 15 each arm)
20 Toes to Bar
HXBX
Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra
A. In a 16 min Window:
10-9-8...1
Deadlifts
directly into...
Six Rounds:
:20 on/:15 off
1) SL Sit-Ups
2) V-Ups
3) Knee Tucks
(from ground)
B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Deadlifts
*add one DL each round
-3 min rest-
100m Run
10 KB Swings
*add one rep to swings each round