04/28/23

4/28

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 12
1) SU's
2) Handstand Hold
3) Bottom Squat Hold

*Allow 5 min to Set Up Part A

A. 15 min AMRAP:
500m Row
50 DU's
10 HSPU's
-rest 5 min-
B. 15 min AMRAP:
400m Run
40 Push-Ups
20 Wall Balls (20/14lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Burpees
3) DB Rom. DL (light)

*Allow 4 min to Warm Up for Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*build as comfortable
directly into...
Six Rounds of:
:20 on/:15 off
1) SL V-Ups
2) Bicycles
3) Plank

B. "King of the Hill"
In an 20 min Window:
12 DB Step-Ups
24 Box Jumps
48 Wall Balls
*200m Run at the top of every 5 min including the beginning