04/07/23

4/7

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Swings
2) Hollow Rocks
3) Superman Hold
4) Plank to Pike

A. Every 2 min, for 5 Sets:
Double KB Deadlift x 8
@4x41
*4 sec down & up

B. Every 4 min, for 4 Sets:
25/18 Cal Bike
[or 30/25 Cal Row]
20 KB Walking Lunges
(24/16kg; Farmers Hold)

HXBX

Warm Up
400m Run
followed by...
Tabata x 6
1) Hollow Hold
2) Superman Pulses
3) Plank to Pike

A. Two Rounds:
200m Run
20 Knee Tucks

B. "Tag"
In a 25 min Window:
7 SA DB Clean & Jerks
(each arm)
7 SA Push Press
(each arm)
14 Cals (MC)
7 Burpees
7 Pull-Ups
14 Cals (MC)