01/06/23

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FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 10
1) Plank
2) Side Plank (left)
3) Side Plank (right)
4) Static Hold
5) KB Goblet Squat Hold

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

A. "Invictus Baseline Interval Test"
Every 5 min, for 6 Sets:
10 Strict Pull-Ups
15 Toes-to-Bar
20 Push-Ups
25 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Deadlift x 5
@ 4 sec down + up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Bike

2) AMRAP Style:
8 Thrusters
8 Lat. Burpees over Bar