09/21/23

9/21

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) HR Push-Ups
3) Plank to Pike
4) Broad Jumps
5) Hollow Hold
6) Superman Hold

A. Every :90 sec, for 6 Sets:
Bench Press x 1
@ 90-95%

B. Every 2 min, for 9 Intervals:
:90 on/:30 off
1) 7 Burpee Box Jumps
+
Max Strict HSUP
2) 7 Burpee Box Jumps
+
Max Strict Pull-Ups
3) 7 Burpee Box Jumps
+
Max Toes-to-Bar
*Score is one total rep count

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...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups