11/21/24

11/21

THURSDAY

HXBXplus

Warm Up
50 ft of...
High Knees
Butt Kickers
Walking Lunges
Bear Crawl
Followed by...
Tabata x 6
1) Static Hang
2) Box Step-Ups
3) BW Rev. Lunges

A. "Remember Carter"
10 min AMRAP:
11 Pull-Ups
14 Box Jumps
(24"/20")
19 Air Squats
50m Run (Sprint)

B. Four Sets of:
Bulg. Split Squat x 10
(each leg)
Banded Prone Leg Curl x 10
KB Bent Over Row x 10
(rotate palms from a pronated at the bottom to. supinated at the top)

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Plank
3) Burpees

A. In a 9 min Window:
Three Sets (minimum):
Strict Press x 8
DB Shoulder Fly's x 10
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) SL V-Ups

B. "Level Up"
In a 15 min Window:
8 Cals (MC)
8 Thrusters
*add one rep to both mvnts each round