04/12/23

4/12

WEDNESDAY

HXBXplus

Warm Up
Tabata x 9
1) Static Hang
2) Plank to Pike
3) Cossack Squat

A. Two Sets of:
Scap Pull-Ups x 10
Air Squat x 10

B. "Invictus Baseline Test"
Every 5 min, for 6 Sets:
10 Pull-Ups
15 Toes-to-Bar
20 Push-Ups
25 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 20
1) Burpees
2) Inchworms
3) Plank to Pike
4) HR Push-Ups
5) KB Swings (light)
6) SA KB Press (left)
7) SA KB Press (right)
8) Hollow Hold
9) Side Plank (left)
10) Side Plank (right)

A. "EMOM Mania"
EMOM x 30
:40 on/:20 off
1) Row
2) SA Hang Clean & Jerk
(:20 sec each side)
3) Box Jumps
4) KB Sumo DL
5) Dball Power Cleans
6) Wall Balls