02/21/23

2/21

TUESDAYHXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) HR Push-Ups
2) KB Swings (light)
3) Cossack Squats

A. In a 10 minute Window:
Tempo Bench Press x 10
@21X1
*build as comfortable

B. Four Rounds for Time:
500m Row
40 DU's
10 SA DB Push Press (left-50/35lbs)
10 SA DB Push Press (right)
*holding both DB's at same time, perform 10 with one arm while holding front rack with the other

HXBX

Warm Up
Tabata x 6
1) KB Windmills (left)
2) KB Windmills (right)
3) Cobra

A. In an 8 min Window:
Three Sets (minimum):
DB Bent Over Row x 8
Banded Hammer Curls x 8
(2 sec pause at the top of all movements)
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Scissor Kicks
3) Toe Touches

B. "Point Break"
In an 18 min Window:
5 Burpees
10 SA KB Push Press (each)
20 KB Swings
*16 Single Leg V-Ups at the top of every 3 min