04/09/24

4/9

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) DU's or SU's
2) HR Push-Ups
3) Burpee Broad Jumps

A. In a 15 min Window:
Build to 90-95% of 1RM
Bench Press
directly into...
Every 2 min, for 2 Sets:
Bench Press x 6 @ 85%

B. For TIme:
100 DU's
50 DB Push Press (50/35lbs)
50 DB Push-Ups
[hands on handles]
50 DB Push Press
100 DU's

HXBX

Warm Up
Tabata x 6
1) Burpees
2) Inchworms
3) Cobra

A. EMOM x 9
:35 on/:25 off
1) DB Rev Fly's
2) BB Curls
3) Banded Lat Pull-Downs
directly into...
Six Rounds:
:20 on/:15 off
1) Flutter Kicks
2) Bicycles
3) Leg Pulses

B. "Partner Frenzy"
Every 2:30, for 6 Intervals:
(3 Total Rounds)
2 min on/:30 off

1) Bike

2) AMRAP:
10 Alt. DB Snatches
10 SA DB BOR
(5 each arm)
10 Burpees to Bar