12/27/24

12/27

FRIDAY

HXBXplus

Warm Up
Warm Up
Two Rounds of:
Inchworms x 5
Hawaiin Squats x 10
KB Russian Swings x 15
Plank Shoulder Taps x 20

*Allow 6 min to Warm Up/Set Up Part A

A. Every 6 min, for 5 Sets:
(30 minutes)
10 Strict Pull-Ups
15 Toes to Bar
20 Push-Ups
25 Wall Balls
(20/14lbs)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) Squat Jumps
3) DB Rom. DL's

A. In a 15 min Window:
Back Squat x 8
*5 SL DL between sets
(5 each leg)

B. "Level Up"
In a 9 min Window:
100m Run
6 Burpee Box Jumps
*Add 2 reps every round
-3 min rest-
In a 9 min Window:
8 Cal Row
8 DB Hang C&J's
*Add 2 reps to both mvnts