12/23/24

12/23

MONDAY

HXBXplus

Warm Up
400m Run or 500m Row
Followed by...
Two Rounds of:
5 Inchworms
10 Light KB Swings

A. "Nate"
20 min AMRAP:
2 Ring Muscle-Ups
4 Strict HSPU's
8 KB Swings (32/24kg)

B. "Hinging Progression"
Three Sets of:
Single-Leg Hip Bridge x 12
(each leg)
DB Frog Pumps x 20
Hollow Hold x :30 sec

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) HR Push-Ups
3) Plank to Pike

A. EMOM x 9
:35 on/:25 off
1) Bench Press
2) Close Grip Push-Ups
3) Medball Chest Activation
directly into...
Every :90 sec, for 4 Intervals:
:60 on/:30 off
1) Hollow Pulses
2) Knee Tucks
(from floor)

B. "King of the Hill"
In a 16 min Window:
10 Turkish Get-Ups
(5 each arm)
15 Russian KB Swings
20 Sumo KB DL's
25 Single Unders