08/29/23

8/29

TUESDAY

HXBXplus

Warm Up
Two Sets of:
Bike or Row x 2 min
Plank x :30 sec

*Allow 6 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Front Squats
1) 3 @ 70%
2) 2 @ 75%
3) 1 @ 80%
4) 1 @ 85%
5) 1 @ 90%
6) 1 @ 90%

B. "Charley Horse"
For TIme:
50/40 Cal Bike
(or 70/60 Cal Row)
25 Font Squats (175/115lbs)
25 Burpee Box Jumps
(24"/20")

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Three Sets (minimum) of:
Bent Over Row x 8
DB Rev. Fly's x 10

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Straight Legged Sit-Ups
3) KB Curtsy Lunges
4) SL V-Ups
5) Dballs Over the Shoulder