10/24/23

10/24

TUESDAY

HXBXplus

Warm Up
Two Sets of:
200m Run
20 BW Walking Lunges
10 DB Bent Over Rows

A. In a 12 min Window:
Gymnastics Practice

B. Five Rounds of:
Against a 4 min Clcok...
400m Run
5 Ring Muscle-Ups
[scale = 12 Pull-Ups]

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. In a 7 min Window:
4 x 8 (minimum)...
DB Bent Over Row
Banded Hammer Curls
*2 sec hold at top of mvnts
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "Point Break"
In a 20 min WIndow:
16 Turkish Get-Ups
(8 each arm)
16 KB Suitcase DL
(8 each arm)
16 Russian KB Swings
*200m Run at the top of every 5 min