07/25/24

7/25

THURSDAY

HXBXplus

Warm Up
EMOM x 9
:40 on/:20 off
1) Bear Crawl
2) Burpee Pull-Up
3) DB Thrusters (light)

A. Every 5 min, for 6 Sets:
(30 minutes)
5 Toes to Bar
10 Pull-Ups
15 Push-Ups
20 Wall Balls (20/14lbs)

HXBX

Warm Up
Tabata x 12
1) Plank
2) Scap Push-Ups
3) Air Squats
4) Plank to Pike
5) Hollow Hold
6) Mountain Climbers

A. In an 8 min Window:
Three Sets of (minimum):
BB Bent Over Rows x 8
DB Rev. Fly's x 12
directly into...
Six Rounds:
:20 on/:15 off
1) Leg Pulses
2) Flutter Kicks
3) Scissor Kicks

B. "King of the Hill"
In a 16 min Window:
8 BB/DB Power Cleans
12 BB/DB Push Press
16 Cals (MC)
20 Russian KB Swings