05/21/24

5/21

TUESDAY

HXBXplus

Warm Up
Three Sets of:
Bear Crawl x 20 (forward)
Bear Crawl x 20 (backward)
Suitcase Carry x 50 ft (each arm)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Strict Press x 2 @ 21X1
*Start at 65-70% of 1-RM

B. Two Rounds for Time:
25 Cal Bike
20 SA DB Push Press* (50/35lbs)
15 Toes to Bar
10 Burpees
*hold 2 DB's in front rack position, performing 10 on one arm before switching to 10 on the other arm.

HXBX

Warm Up
Tabata x 9
1) Inchworms
2) Burpees
3) HR Push-Ups

A. In a 9 min Window:
Tempo Bench Press x 5
@41X1
*VERY slow down, one sec pause at bottom, explode up
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Russian Twists
3) Flutter Kicks

B. "Code Red"
Every 5 min, for 15 min:
3:30 on/1:30 off
10 Thrusters
100m Run