01/04/24

1/4

THURSDAY

HXBXplus

Warm Up
50ft of...
High Knees
Butt Kickers
Walking Lunges
Bunny Hops
Followed by...
Tabata x 6
1) Static Hang
2) Medball Squat Clean
3) KB Swings

A. "Cannonball Run"
800m Run
40 Pull-Ups
40 KB Snatches (24/16kg)
40 Wall Balls (20/14lbs)
800m Run w/ medball
40 Wall Balls
40 Pull-Ups
800m Run

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Row
2) Inchworms
3) Medball Squat Cleans

A. In a 12 min Window:
Three Sets (minimum):
SL Banded Step-Ups x 10
(each leg)
Back Squat x 10

B. "King of the Hill"
In an 18 min Window:
20 Cals (MC)
16 KB Swings
12 Deadlifts
6 Pull-Ups