05/30/24

5/30

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Static Hang
2) Plank
3) Cossack Squat
4) Air Squats
5) Burpees

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Front Squat x 5
@ 32X1
*Start at 60%

B. For TIme:
25 Pull-Ups
50 Wall Balls (20/14lbs)
100 DU's
50 Wall Balls
25 Pull-Ups

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Inchworms

A. In a 10 min Window:
Bench Press x 8
DB Skull Crushers x 10
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
8 DB Hang Clean & Jerks
(8 each arm)
16 Alt. DB Snatches
400m Run