01/08/26

1/8

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpee Broad Jump
2) BW Walking Lunges
3) Bear Crawl
4) Squat Jumps
5) Hollow Hold
6) Plank Walks

A. Seven Rounds for Time:
400/350m Row
200m Run
*25 min TIME CAP

B. "Full Body Hypertrophy"
Four Sets of:
8-12 Single Leg Rom. DL
(each leg)
8-12 DB Bent Over Row
8-12 Bulg. Split Squat
(each leg)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) HR Push-Ups
3) Cobra Pose

A. In a 12 min Window:
3 x 10
Close Grip Bench Press
DB Skull Crushers
Slider Pike Ups

B. "King of the Hill"
In a 16 min Window:
16 Push-Ups
16 Plank Shoulder Taps
16 Ab-Mat Sit-Ups
16 DB Push Presses
16 Cals (MC)