12/14/23

12/14

THURSDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops

A. EMOM x 6
:40 on/:20 off
1) Couch Stretch
(left)
2) Couch Stretch
(right)
3) Baded GM's

B. "5k Time Trial"
5k Run or Row

HXBX

Warm Up
Two Rounds of:
:60 on/:20 off
1) Bike
2) AMRAP Style:
5 Plank to Pike
5 HR Push-Ups

A. In a 12 min Window:
3 x 10 (minimum):
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Superman Hold

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*Add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 DB Clusters
*Add one rep to Clusters