07/18/24

7/18

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Single Unders
2) HR Push-Ups
3) Burpee Pull-Up
4) Plank Hold

A.Four Rounds of:
(40 intervals)
:60 on/:60 off
1) DB Floor Press
2) Banded Tricep Ext.
3) Pull-Ups
4) Bike
5) DU's
*20 working intervals

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Static Hang
2) HR Push-Ups
3) Inchworms

A. In a 9 min Window:
3 x 12 (minimum) of:
Bench Press
DB Floor Skull Crushers
directly into...
Every :90 sec, for 6 min:
:60 on/:30 off
1) Mountain Climbers
2) Hollow Hold Pulses

B. "King of the Hill"
In a 16 min Window:
15 Deficit Push-Ups
30 SA DB Hang C&J's
(15 each arm)
30 Cals (MC)