12/30/24

12/30

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworm
+
5 Scap Push-Ups
2) BW Walking Lunges
3) Plank Shoulder Taps

A. In a 24 min Window:
Establish a 1RM...
Front Squat

B. Every 4 min, for 3 Sets:
300/250m Row
20 Alt. Pistols
(scale= goblet cosack squats)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Inchworms
2) Plank to Pike
3) Superman Pulses
4) Cossack Squats

A. EMOM x 12
:35 on/:25 off
1) Back Squat
2) Hollow Pulses
3) KB/DB Rev. Lunges
4) SL V-Ups

B. "Tag"
In a 25 min Window:
100 Cals (MC)
80 Wall Balls
60 DB Front Squats
40 Single DB Step-Overs
20 DB Bent Over Rows