04/01/24

4/1

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
KB Sumo DL x 10
KB Russian Swings x 10

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Back Squat
1) 5 @ 55%
2) 5 @ 65%
3) 3 @ 75%
4) 2 @ 85%
5) 2 @ 90%
directly into...
Every 2 min, for 2 Sets:
4 @ 85%

1B. EMOM x 4
For Max Reps...
:30 on/:30 off
1) Max Cals (Bike or Row)
2) DB Front Squats (50/35lbs)
3) DB Devils Press
4) Rest
[take these #'s for Part 2B]
When clock hits 5:00, perform...
2B. Every 3 min, for 4 Sets:
# of Cals
# Front Squats
# of Devil's Press

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Inchworms
2) Plank to Pike
3) Air Squats

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 Dball GM's between each set

B. "Tag"
In a 20 min Window:
12 Cals (MC)
8 Ground to OH (light)
12 Deadlifts
8 Lat Burpees over Bar
12 KB Swings