12/09/24

12/9

MONDAY

HXBXplus

Warm Up
Group 1)
Rov x 3 min
Group 2)
3 min AMRAP:
Burpees x 5
Scap Pull-Ups x 5
Kip Swing x 5
Pull-Up x 5

A. Every 6 min, for 2 Sets of:
(6 intervals; 36 minutes)
1) 1200/1000m Row
2) 400m Run
+
30 Pull-Ups
3) 80/65 Cal Bike
*record all six times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Inchworms
2) Air Squats
3) Banded GM's

A. In a 12 min Window:
Back Squat x 6
*1= half rep+full rep

B. "Tag"
In a 24 min Window:
100 Cals (MC)
100 Air Squats
100 Plate G2O