04/04/23

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 KB Swings
5 KB Rom. DL's
5 KB Goblet Squats

A. In a 10 min Window:
Four Sets of:
Heel-elevated Squats x 8
DB Rev. Fly's x 12

B. For Time:
50/40 Cal Row
50 Wall Balls (20/14lbs)
50/40 Cal Bike
50 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 9
1) High Knees
2) Plank to Pike
3) Cobra

A. In a 10 min Window:
3 x 12 (minimum):
DB Bent Over Rows
DB Rev. Flys
Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Bicycles
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 1 Ab-Mat Sit-Up each round
-3 min rest-
In an 9 min Window:
10 Cal Bike
4 Turkish Get-Ups (each)
*add 2 turkish get-ups each round