02/07/24

2/7

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Palloff Hold (left)
2) Palloff Hold (right)
3) Plank to Pike
4) HR Push-Ups
5) Side Plank (left)
6) Side Plank (right)

A. In a 16 min Window:
Strict Press
1) 3 @ 60-65%
2) 2 @ 70-75%
3) 3 @ 75-80%
4) 6 @ 80+%
5) 6 @ 80+%
6) 6 @ 80+%

B. 10-9-8-7...1
DB Floor Press (50/35lbs)
Strict Pull-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Plank to Pike
3) Cobra

A. Every :90 sec, for 6 Sets:
Tempo Deadlifts x 5
*4 sec up, 4 sec down

B. "Level Up"
In a 9 min Window:
100m Run
5 Deadlifts
*add one DL each round
-3 min rest-
5 Cal Bike
5 Burpees to Plate
*add one rep to both mvnts each round