03/21/23

3/21

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
EMOM x 8
:40 on/:20 off
1) Empty BB GM's
2) Knee Tucks
3) Row
4) HR Push-Ups

A. EMOM x 16
1) BB Hip Thrusts x 6-8
2) Hollow Hold x :30 sec
3) Rev. Grip BOR x 6-8
4) Superman Hold x 30 sec

B. For Max Reps:
In a 4 min Window:
DB Box Step-Overs
(50/35lbs; 24"/20")
-rest 2 min-
In a 4 min Window:
Max Cal Row
*One total score of reps

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Scap Push-Ups
3) KB Swings (light)

A. In a 8 min Window:
Three Sets (minimum) of:
Banded Face Pulls x 12
DB Rev. Fly's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Russian Twists

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row

2) AMRAP style:
6 Dball Box Jump Overs
12 Dball Over Shoulder