12/19/24

12/19

THURSDAY

HXBXplus

Warm Up
EMOM x 10
:40 on/:20 off
1) Row
2) Inchworms
3) Burpee Pull-ps
4) KB Russian Swings
5) Handstand Hold

A. Four Sets of:
Barbell Bent Over Row x 8
*reset from floor between each rep
Seated DB OH Press x 12

A. 12 min AMRAP:
1 Strict Pull-Up
1 Strict HSPU
2 Strict Pull-Ups
2 Strict HSPU's
3 Strict Pull-Ups
3 Strict HSPU's
And so on...
*continue adding one rep to each mvnt each round; score = total reps

HXBX

Warm Up
Tabata x 6
1) Scap Push-Ups
2) Inchworms
3) Burpees

A. In a 9 min Window:
4 x 8 (minimum):
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 8 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 8 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Straight Legged Sit-Ups