04/22/26

4/22

WEDNESDAY

HXBXplus

Warm Up
2 min Bike
Followed by...
Two Rounds of:
12 Ring Rows
24 Plank Shoulder Taps
:15 sec Static Hang
5 Scap Pull-Ups

A. "Open Gymnastics"
In a 15 min Window:
Gymnastics Practice

B. Every :90 sec, for 8 Intervals:
(4 each)
1) 10 Bar Facing Burpees
2) 10 Thrusters (95/65lbs)
*Add 1 rep to each mvnt each round. For example, Round two is 11/11, Round three is 12/12.
[NOT SCORED]

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 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