12/17/24

12/17

TUESDAY

HXBXplus

Warm Up
Tabata x 10
w/ one KB...
1) KB OH Carry
(right arm)
2) KB OH Carry
(left arm)
3) KB Bent Over Row
(right arm)
4) KB Bent OVer Row
(left arm)
5) KB Goblet Hold Lunges

A. Four Sets of:
Prone Banded Hamstring Curl x 20
KB Rom. DL x 12
Tall Box Jumps x 6

B. For Time:
1000m Row
[or 1200m Run]
50 Toes to Bar
30 DB Box Step-overs
(20" box; 50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) HR Push-Ups
3) Cobra Pose

A. In a 9 min Window:
4 x 8 (minimum):
DB Floor Press
Double DB Kick Backs
directly into...
Every :90 sec, for 6 min:
1) Hollow Hold Pulses x :60 sec
2) Plank x :60 sec

B. "King of the Hill"
In a 16 min Window:
10 Burpee Box Jumps
20 Alt. DB Snatches
40 Cals (MC)