01/08/24

1/8

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Medball Pec Activation
2) Handstand Hold
3) Scap Push-Ups
4) Hollow Hold
5) Dive Bomber Push-Ups
6) Cossack Squats

A. Three Sets of:
Tempo Bench Press x 5
@ 21X1
Banded Face Pulls x 10
L-Sit x :40 sec
(accumulated time)

B. FIve Rounds for Time:
5 Wall Walks
10 DB Hang Cleans (50/35lbs)
10 DB Push Presses

C. Pipeline
*If time allows

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Air Squats

A. In a 12 min Window:
Back Squat x 5
*build to a heavy

B. "Tag"
In a 24 in Window:
8 Lat. Burpees over Bar
12 Goblet Squats
16 Alt. DB Snatches
200m Run