07/09/24

7/9

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by....
Tabata x 6
1) Inchworms
2) BW Rev. Lunges
3) Cossack Squats

*Allow 7-8 min to Warm Up Part A

A. Every :90 sec, for 10 Sets:
Squat Cleans
1-3) 3 @ 60-70%
4-6) 2 @ 70-80%
7-10) 1 @ 80%
*All quick singles on Sets 1-6

B. Every 4 min, for 3 Sets:
200m Run
40 Single DB Walking Lunges
(Goblet Hold; 50/35lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. In a 9 min Window:
Three Sets (minimum):
Pull-Ups x 8
BB Curls x 10
DB Seasaw Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200 Run or 250m Row
16 Alt. DB Snatches
32 DU's or 64 SU's