05/16/23

5/16

Tuesday

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Cossack Squats
4) Hollow Hold
5) Superman Pusles
6) Cobra

A. EMOM x 10
:35 on/:25 off
1) Banded Palloff Hold
2) Banded Lat. Monser Walk
3) Single-Leg Glute Bridge Hold
4) Side Plank
5) Bulg. Split Squat Jumps
(for isolated side mvnts: left 1st round; right 2nd round)

B. Four Rounds for TIme:
60 DU's
40 Single KB Sumo DL
(32/24kg)
20 Cal Row

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Air Squats
3) Plank to Pike
4) Scap Push-Ups
5) Plank (up on hands)

A. EMOM x 15
:35 on/:25 off
1) DB Bent Over Row
2) Banded Pull-Aparts
3) SL V-Ups
4) BB Curls
5) Hollow Rocks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 Shoulder to OH
16 Cals (MC)