03/18/24

8/16

MONDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bike
2) HR Push-Ups
3) Step-Ups

A. Every 2 min, for 6 Sets:
Bench Press x 6

B. Three Sets for Max Reps:
[9 intervals]
:90 on/:30 off
1) 9 Burpee Broad Jumps
+
Max Strict HSPU's
2) 9 Burpee Box Jumps
+
Max Pull-Ups
3) 7 Burpee Box Jumps
+
Max Toes to Bar
*One score of Max Reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Banded GM's
3) Air Squats

A. In a 10 min Window:
Three Rounds (minimum):
Back Squat x 8
*One Sec pause at bottom
Bulg. Split Squat x 8
(each leg)

B. "Tag"
In a 20 min Window:
9 Cal Row/Bike
9 Ground to OH (light)
9 Lat. Burpees Over Bar
9 KB Swings
100m Run