04/23/24

4/23

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) KB Rom. DL
2) KB Swings
3) Cobra Pose


A. In a 16 min WIndow:
[includes warm up time]
Three Sets of:
3 Deadlifts*
(w/ eccentric pause)
+
3 Deadlifts
@ 65-75% of 1RM
*pause 2 sec at mid-patella as you lower bar/let barbell settle back on ground between each rep

B. Every 5 min, for 4 Sets:
24/18 Cal Bike
6 Devil's Press (50/35lbs)
12 Walking Lunges
(50/35lbs; Farmers Hold)

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. In a 12 min Window:
4 x 8:
DB/KB Bent Over Row
DB Reverse Fly's
DB/KB Shrugs
directly into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups