08/17/23

8/17

THURSDAY

HXBXplus

Warm Up
Group 1)
Bike x :90 sec
(:30 legs only, :30 arms only, :30 arms & legs)
Group 2)
:90 sec AMRAP:
5 DB RDL's
:15 sec Cobra Pose

*Allow 6-8 min to Warm Up Part A

A. EMOM x 10:
Deadlift x 2
@ 70-75% of 1RM

B. Every 3 min, for 5 Sets:
18/12 Cal Bike
20 KB Walking Lunges
(24/16kg; Farmers Hold)

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. 3 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Six Rounds:
:20 on/:15 off
1) Single Leg V-Ups
2) Bicycles
3) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Dballs over Shoulder
*add one rep to Dball
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups