09/18/24

9/18

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) Burpees
2) HR Push-Ups
3) Medball Activation
4) Squat Jumps

A. In a 20 min Window:
Establish a 3RM
Bench Press

B. Every 2 min, for 2 Sets:
(8 Intervals)
:90 on/:30 off
For Max Reps....
1) Cal Bike
2) Ring Dips
3) Cal Row
4) Push-Ups
*Stagger class as needed for rings

HXBX

Warm Up
100m Run
Followed by....
Tabata x 6
1) Squat Hold
*at bottom
2) BW Rev. Lunges
3) Glute Bridges

A. In a 9 min Window:
Back Squat x 6
*Build as Comfortable

B. "Tag"
In a 20 min Window:
100m Run
6 DB Clusters
8 DB Deadlifts
10 Box Jump Overs
12 Single DB Step-Overs