06/05/25

6/5

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Hangin Knee Tucks
2) Burpees to Bar
3) Leg Raises
(holding post)

A. EMOM x 16
1) 3-5 Ring Muscle Ups
[scale= banded or jumping Bar MU]
2) Nose to Wall HS Hold
x :30 sec
3) Ab-Mat SU's x 15-20
4) Rest

B. For TIme:
800m Run
50 Walking Lunges
(24/16kg)
40 Toes to Bar
*16 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. In an 8 min Window:
Three Sets (minimum):
Pull-Ups x 8
DB Bent Over Row x 12
directly into...
Three Rounds:
:40 on/:20 off
Medball Tosses

B. "King of the Hill"
In a 16 min Window:
200m Run
12 Push-Ups
12 DB Squat Cleans
12 KB Swings