02/14/23

2/14

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
Strict Press x 4
Push Press x 4
Push Jerk x 4
Tall Jerk x 4
Split Jerk x 4

A. Every :90 sec, for 8 Sets:
Jerk Dip
+
Jerk with a Pause
*Hold bottom of dip for 2 sec
[establish a heavy]

B. Every 4 min, for 16 min
20/16 Cal Bike
10 Strict HSPU
20 Push-Ups

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Cobra
2) Scap Push-Ups
3) HR Push-Ups

A. Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 Russian KB Swings