02/20/23

2/20

MONDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Bike
2) Burpees to Bar
3) Banded GM's

*Allow 8-10 minutes to Warm Up Part A

A. Every 2 min, for 6 Sets:
Back Squat
1) 3 @ 80% or 1RM
2) 2 @ 85%
3) 1 @ 90%
4) 1 @ 94%
5) 1 @ 94-98%
6) 1 @ 101+%

B. Every 4 min for 3 Sets:
25/20 Cal Bike
10 Front Squats (175/115lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cobra
3) Plank to Pike

A. In a 15 min Window:
10-9-8...1
DB/KB Front Rack Squats
*6 Plank Walks (up/downs) between each set

B. "Tag"
In a 20 min Window:
100m Run
8 Goblet Hold Step-Ups
8 Box Jumps
8 Alt. DB Snatches
8 Jumping Lunges