07/13/23

7/13

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Superman Pulses
3) BW Lunges
4) Hollow Hold
5) Cossack Squats

A. Four Sets of:
BB Hip Thrusts x 8
*Iso-hold on last rep for 15 sec

B. For Time:
100 DU's
75 KB Sumo DL (32/24kg)
50 KB Walking Lunges
(goblet hold)
25 Single KB Box Step-Overs
(24"/20")

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. In a 9 min Window:
Three Sets (minimum) of:
Supinated Bent Over Row x 6
Banded Sissy Squats x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Hollow Hold
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 2 Dball Box Jump Overs each round
-rest 3 min-
In a 9 min Window:
250m Row
10 Ab-Mat Sit-Ups
*add 5 Ab-Mat Sit-Ups each round