12/03/24

12/3

TUESDAY

HXBXplus

Warm Up
Tabata x 6
1) Burpees
2) Plank to Pike
3) KB Russian Swings (light)
Followed by...
Three Rounds of:
5 Snatch Grip Rom. DL
5 Hang Power Snatch
5 OH Squat

*Allow 8 min to Warm Up Part A

A. Every 5 min, for 6 Sets:
(32 minutes)
20/15 Cals (MC)
8 Bar Facing Burpees
3 Snatches
*Your score is your total load lifted over all 6 sets/ONLY 3 ATTEMPTS

HXBX

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

A. Three Sets of:
DB Bent Over Row x 8
(1 sec pause at top)
DB Rev. Flys x 10
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 16 min Window:
10 Cals (MC)
15 Burpee Box Jumps
20 Russian KB Swings