01/03/23

1/3

TUESDAY

HXBXplus

Warm Up
EMOM x 12
:40 on/:20 off
1) Box Jumps
2) Row
3) DB Clusters (light)
4) Bike

*Allow 4 min to Set Up/Warm Up Part A

A. Every :90 sec, for 5 Sets:
20 Intervals
1) 20 DU's + 10 DL's (225/155lbs)
2) 15/12 Cal Bike
or 225/200m Row
3) 12 Burpee Box Jumps (24"/20")
4) 8 Devil Presses (50/35lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 12 min Window:
Temp Back Squat x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up

B. "Tag"
In a 24 min Window:
10 Cal Row/Bike
10 DB/BB Ground to OH (light)
10 Lat. Burpees Over Bar
10 KB Swings
100m Run