09/05/23

9/5

TUESDAY

HXBXplus

Warm Up
EMOM x 6
:40 on/:20 off
1) Alt. V-Ups
2) SU's
3) Box Jumps

*Allow 5 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press
1) 4 @ 65%
2) 3 @ 75%
3) 2 @ 85%
4) 1 @ 90-95%
5) Max Reps @ 75%

B. EMOM x 20
1) 40 DU's
2) 15 Push-Ups
3) 10/8 Cal Bike
4) 4 Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 4
1) Plank to Pike
2) HR Push-Ups

A. In a 12 min Window:
3 x 8 (minimum):
Strict Press
DB Shoulder Fly's
DB Shrugs

B. "Capture the Flag"
In a 20 min Window:
Five Rounds of (Buy-In):
20 Push-Ups
20 Straight Legged Sit-Ups
directly into...
Max Meter Run in remaining time
*complete run in 200m Intervals