05/16/24

5/16

THURSDAY

HXBXplus

Warm Up
Tabata x 9
1) Hollow Hold
2) Superman Pulses
3) Cossack Squats

A. In a 24 min Window:
Five Sets of:
Back Squat x 2
@ 90+%

B. "Charley Horse"
For Time:
50/35 Cal Bike
or
75/50 Cal Row
25 Front Squats
(175/115lbs)
25 Burpee Box Jump-Overs
(24"/20")

HXBX

Warm Up
100m Run
*timed to ensure smooth part A
Followed by...
Tabata x 6
1) Plank to Pike
2) Inchworms
3) Burpees

A. EMOM x 9
:35 on/:25 off
1) DB Floor Press
2) Seated Shoulder Press
3) Candlestick Practice

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) 100m Run
2) Dball GM's
3) Wall Walks
4) Turkish Get-Up
[Alt. sides every round]
5) Goblet Squats