01/19/24

1/19

FRIDAY

HXBXplus

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) Empty BB Rom DL
3) Empty BB Front Squat

*Allow 4 to 5 min to Warm Up Part A

A. E2MOM x 5
10 Deadlifts (155/105lbs)
10 Lat. Burpees over Bar

B. EMOM x 16
1) 15/12 Cal Row
2) DU's x :40 sec
3) 100m Run
4) Bar/Ring MU x :40 sec

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. In a 12 min Window:
Four Sets (minimum) of:
Push Press x 8
DB Shoulder Fly's x 12
DB Shrugs x 12

B. "King of the Hill"
In an 18 minute Window:
12 Cals (MC)
24 Push-Ups
36 Air Squats