09/26/23

9/26

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) Single Unders
2) Plank
3) Superman Hold
4) KB Rom. DL
5) KB Swing
6) Cobra Pose

A. In a 24 min Window:
Establish a 1-RM
Deadlift

B. 10 min AMRAP:
50 DU's
40 KB Walking Lunges
(Farmers Carry; 24/16kg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Scap Push-Ups
3) Frog Stretch

A. EMOM x 9
:35 on/:25 off
1) DB Rev. Fly's
2) BB Curls
3) Banded Lat Pull Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Bicycles
2) V-ps
3) Russian Twists

B. "Level Up"
In a 9 min Window:
10 Cal Row
10 Thrusters
*add 2 reps each round
-3 min rest-
In a 9 min Window:
10 Cal Bike
10 Wall Balls
*add 2 reps each round