01/14/25

1/14

TUESDAY

HXBXplus

Warm Up
Tabata x 12
1) KB Windmill (left)
2) KB Windmill (right)
3) Cossack Squat
4) SA DB OH Hold
(left)
5) SA DB OH Hold
(right)
6) Bike

A. Three Sets for Max Reps:
:60 on/:60 off
1) Cal Bike
2) DB Push Press
(50/35lbs)
3) DB Power Cleans

B. Four Sets of:
Ring Dips x 8-12
Chin Ups x 8-12
(Rev. Grip PU's)

HXBX

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

A. In an 8 min Window:
Barbell Bent Over Row x 8
*build as comfortable
directly into...
Four Rounds:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
30 DB Hang Clean & Jerks
(15 each arm)
30 Wall Balls
200m Run