10/05/26

10/5

MONDAY

HXBXplus

Warm Up
Two Rounds of:
:30 sec Bike or Row
5 Inchworms
10 Jumping Air Squats
5 Burpee Jump Backs

A. Kim's Ghost Tour"
EMOM until failure...
Minute 1) 5 Cal Bike or Row
Minute 2) 5 Burpees
*Add 1 calorie and 1 burpee each round until you've failed to accumuluate required number in any specific minute
*20 min TIME CAP (10 intervals each)
(Record the rep count of the round you got cut off in)

B. EMOM x 9
:40 on/:20 off
1) Superman Hold
2) Suitcase Hold (right)
3) Suitcase Hold (left)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Inchworms
3) BW Curtsy Lunges

A. In a 16 min Window:
10-9-8...1
BB Hip Thrusts
*5 Banded Sissy Squats between

B. "Point Break"
In a 18 min Window:
8 Box Jumps
16 Alt. DB Snatches
8 SA DB Devil Presses
(each arm)
16 DB Step-Overs
*200m Run at the top of every 6 min