12/27/22

12/27

TUESDAY

HXBXplus

Warm Up
One Set of:
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops

*Allow 5 min to Warm Up/Set Up for Part A

A. 40 min AMRAP:
In teams of 2...
800m Run
40 Burpee Box Jumps
(24"/20")
1000m Row
40 Cal Bike
100 Wall Balls (20/14lbs)
*Divide the reps up however you'd like

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. In a 9 min Window:
Three Sets (minimum) of:
Rev. Grip Bent Over Row x 8
DB Rev. Fly's x 10
Banded Hammer Curls x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-Ups
3) Russian Twists

B. "Level Up"
In a 9 min Window:
200m Run
10 Wall Balls
*add 5 wall balls each round
-3 min rest-
In a 9 min Window:
5 Cal Bike
5 SA Devil's Press (each arm)
*add one to both mvnts each round