12/05/23

12/5

TUESDAY

HXBXplus

Warm Up
100m Run
Followed by...
3 min AMRAP:
HR Push-Up x 5
Box Jump x 5
Air Squat x 5

A. "Remember Carter"
10 min AMRAP:
11 Pull-Ups
14 Box Jumps (24"/20")
19 Air Squats
100m Sprint

B. Four Sets of:
Bulg. Split Squats x 10
(each leg)
Bent Over KB Row x 10

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 9 min Window:
Three Sets (minimum):
Pull-Ups x 8
BB Curls x 10
DB Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
15 KB Swings
30 DU's or 60 SU's