11/30/23

11/30

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Heel Raised Squat
2) Plate Jumps
3) Dive Bomber PU
4) Superman Pulses
5) Hollow Pulses
6) Squat Jumps

A. FIve Sets of:
Back Squat x 6
@ 31X1
DB Shrugs x 12

B. EMOM x 16
1) 20 Speed Skaters
2) 20 Wall Balls (20/14lbs)
3) 15 V-Ups
4) Bike x :40 sec

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Cobra

A. In a 15 min Window:
10-9-8...1
Strict Press
*:15 sec Hollow Hold between each set

B. "Tag"
In a 20 min Window:
10 SA DB C&J's
(5 each arm)
20 Air Squats
10 Alt. DB Snatches
200m Row