02/16/23

2/16

THURSDAY

HXBXplus

Warm Up
200m Run
*Nasal breathing only
Followed by...
Two Sets of:
Box Step-Up x 10
Kip Swing x 10

A. For Time:
1200m Run
30 Box Jump Overs (24"/20")
30 Toes-to-Bar
800m Run
20 Box Jump Overs
20 Toes-to-Bar
400m Run
10 Box Jump Overs
10 Toes-to-Bar
*40 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Burpees
2) Medball Activation
3) Hollow Hold

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Incline Push-Ups
[on bar]
3) DB Floor Skull Crushers
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Flutter Kicks
3) Russian Twists

B. "Partner Frenzy"
Every 4 min, for 6 Rounds:
3 min on/1 min off

1) Row or Bike

2) AMRAP:
6 Push-Ups
8 Dball Squats
(4 each shoulder)
10 Dballs over Shoulder