07/20/23

7/20THURSDAYHXBXplus

Warm Up
200m Run
Followed by...
One Set of:
BW Walking Lunge x 10
Cossack Squat x 10
Scap Pull-Up x 10

*Allow 4 min to Set Up Part A

A. Every 10 min, for 4 Sets:
1000m Row
20 Box Jumps (24"/20")
10 Wall Walks
5 Ring Muscle-Ups
(scale = 10 Pull-Ups)

HXBX

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

A. In a 9 min Window:
4 x 8 (minimum):
DB Bent Over Rows
DB Rev. Flys
directly into...
Six Rounds:
:20 on/:15 off
1) Hollow Hold
2) Flutter Kicks
3) Leg Pulses

B. "Level Up"
In an 9 min Window:
100m Run
10 Ab-Mat Sit-Ups
*add 2 Sit-Ups each round
-3 min rest-
In an 9 min Window:
6 Cal Bike
6 Burpee Box Jumps
*add 2 reps to both each round