03/08/21

3/8

MONDAY

HXBXplus

Warm Up
10 Cal Bike
Followed by...
Tabata x 4
1) Rev. Lunges
2) Air Squats

A. Four Sets:
DB Front Squats x 12
DB Split Squats x 8 (each leg)

B. For Time:
40 Alt. DB Snatches (50/35lbs)
12 Cal Bike
30 Alt. DB Snatches
12 Cal Bike
20 Alt. DB Snatches
12 Cal Bike
10 Alt. DB Snatches
12 Cal Bike

HXBX

Warm Up
100m Run
Tabata x 9
1) Rev. Lunges
2) Burpees
3) Air Squats
4) Plank Shoulder Taps

A. EMOM x 12
:40 on/:20 off
1) Jumping Alt. Lunges
2) DB Front Squats
3) Single Leg DL's
4) Split Squats
(:20 each leg)


B. "Level Up"
In a 9 min Window:
5 Cal Bike or 5 Cal Row - BIKE FOCUSED
5 DB Clean & Jerks
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dball Cleans
(bring dball up to alternating shoulder and right back to the ground)
*add on rep to the Dball mvnt