10/03/23

10/3

TUESDAY

HXBXplus

Warm Up
4 min AMRAP:
5 Burpee Broad Jumps
10 HR Push-Ups
15 Plank to Pikes

A. Every 2 min, for 9 intervals:
1) 5-8 Ring Muscle-Ups
(scale = 12-16 Pull-Ups)
2) 25-50 ft HS Walk
3) Hollow Hold Pulses x :60 sec

B. Two Rounds for Time:
40/30 Cals (MC)
20 Chest-to-Bars
40/30 Cals (MC)
30 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Static Hang
2) HR Push-Ups
3) Inchworms

A. In a 9 min Window:
3 x 12 (minimum) of:
Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Hollow Hold Pulses

B. "King of the Hill"
In a 16 min Window:
15 Deficit Push-Ups
30 SA DB Hang C&J's
(15 each arm)
30 Cals (MC)