03/22/24

3/22

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Burpees
2) Plank to Pike
3) Dive Bomber PU's
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

A. Five Sets of:
Seated DB Ext. Rotation
(Single Arm; 8 each arm)
Banded Face Pulls x 15

B. Every 6 min, for 3 Sets:
25 Cals (MC)
10 DB Step-Overs
(24"/20"; 50/35lbs)
10 Burpee Box Jump Overs
(24"/20")

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) HR Push-Ups
3) Plank Hold
(up on hands)

A. EMOM x 12
:35 on/:25 off
1) BB Strict Press
2) Goblet Squats
3) Box Dips

B. "Level Up"
In a 9 min Window:
8 Cal Row
8 Devil Presses
*Add one rep to both mvnts
-3 min rest-
In a 9 min Window:
8 Cal Bike
8 Pull-Ups
*Add one rep to both mvnts