11/27/23

11/27

MONDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
3 Wall Walks
6 HR Push-Ups
9 Air Squats

A. In a 12 min Window:
Gymnastics Practice
1) Ring/Bar Muscle-Ups
2) Handstand Hold/PU's

B. Two Rounds of:
For Max Reps...
:90 on/:30 off
1) Cal Bike
2) Strict HSPU
3) Cal Row
4) Ring Dips

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:
Back Squat x 6
Curtsy Lunges x 12

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