02/20/24

2/20

TUESDAY

HXBXplus

Warm Up
Tabata x 9
1) Banded Pallof (left)
2) Banded Pallof (right)
3) Scap Pull-Ups

A. In an 18 min Window:
Strict Press
1) 3 @ 60-65%
2) 3 @ 70-75%
3) 2 @ 75-80%
4) 2 @ 80-85%
5) 1 @ 85-90%
6) Max Reps @ 80%
7) Max Reps @ 70%
*Includes Warm Up Time

B. Three Sets of:
Against a 3 min clock...
20/15 Cal Bike
15 Chest-to-Bars
Max Strict HSPU's in remaining time
-3 min rest between-
*Split class into two groups if more than 6

HXBX

Warm Up
200m Run
Followed by...
EMOM x 4
:40 on/:20 off
1) Banded GM's
2) Couch Stretch (:20 sec each)

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
DB Rev. Fly's
BB Curls
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 1 rep to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round