01/26/23

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THURSDAY

HXBXplus

Warm Up
Tabata x 18
1) KB Halo (left)
2) KB Halo (right)
3) KB Rom. DL
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. Every 8 min, for 4 Sets:
(32 total minutes)
500/400m Row
400m Run
20 Russian KB Swings (32/24kg)

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
w/ empty BB
GM's x 5
Rom. DL x 5
Burpees over Bar x 5

A. In a 10 min Window:
Back Squat x 6
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Flutter Kicks
3) SL V-Ups

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) DB Step Ups
2) Bike
3) DB Front Squats
4) Jumping Pull-Ups