11/19/24

11/19

TUESDAY

HXBXplus

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 PVC Pass Throughs
5 HR Push-Ups
:15 sec Medball Activation

*Allow 5 min to Warm Up Part A

A. In a 15 min Window:
Bench Press x 5
(1 rep = down, halfway up, down, all the way up)
*Establish a heavy

B. 15 min AMRAP:
15 Push-Ups
15 Toes-to-Bar
15 Cals (MC)

HXBX

Warm Up
Tabata x 8
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
4) Static Hang

A. In a 9 min Window:
3 x 10 (minimum):
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run
18 KB Swings
36 DU's or 72 SU's