04/10/25

4/10

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
1) Hollow Rocks
2) Superman Hold
3) HR Push-Ups
4) Static Hang

A. Gymnastics Practice
Every 2 min, for 9 Intervals:
1) Kipping/Butterfly
(Pull-Ups, C2B's)
2) L-Sit Hold
(on boxes)
3) Handstand Hold/Walk
*Give yourself :20-:30 sec of rest at the end of each interval

B. Three Sets of:
4 min AMRAP:
5 Push-Ups
10 Pull-Ups
15 KB Swings (24/16kg)
-rest 1 min between each-
*Record all 3 scores

HXBX

Warm Up
Tabata x 8
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)
4) Static Hang

A. In a 9 min Window:
3 x 10 (minimum):
BB Curls
DB Bent Over Row
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In an 18 min Window:
200m Run
18 KB Swings
36 DU's or 72 SU's