01/11/24

1/11

THURSDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Bunny Hops
Lateral Lunges

A. Two Sets of:
DU Practice x :40 sec
100m Run
10 Cal Bike

B. Every 12 min, for 3 Sets:
800m Run
60 DU's
30/25 Cal Bike
*half of class start with bike if needed

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) HR Push-Ups
2) KB Windmill
(left)
3) KB Windmill
(right)

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Mountain Climbers
3) Donkey Kicks
[over box or bench]
4) DB Skull Crushers

B. "Level Up"
In a 9 min Window:
4 Turkish Get-Ups
[each side]
4 Cals (MC)
*Add one to both mvnts
-3 min rest-
In a 9 min Window:
200m Run
10 DB/BB Clusters
*Add one cluster each round