08/14/24

8/14

WEDNESDAY

HXBXplus

Warm Up
Tabata x 12
1) Static Hang
2) Inchworms
3) HR Push-Ups
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

*Allow 6 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 3
1) 70%
2) 75%
3) 80%
4) 85%
5) 90+%

B. Three Rounds for Time:
30 Cal Row
20 Toes-to-Bar

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jupming Lunges
2) Plank to Pike
3) Scap Push-Ups

A. EMOM x 12
:35 on/:25 off
1) Back Squat
2) KB Sumo DL
3) Wall Sit
4) Banded Pull-Throughs

B. "Level Up"
In a 9 min Window:
5 Cal Bike
5 Devil's Press
*add one rep to both mvnts
-3 min rest-
In a 9 min Window:
100m Run
5 Dballs Over Shoulder
*add one rep to dball over shoulder