04/30/26

4/30

THURSDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Bike
50ft OH Carry (each)
30 Plank Shoulder Taps

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 3 sets:
2 Power Jerks @ 80+%
Followed by...
Every 2 min, for 3 Sets:
6 Power Jerks @ 50-60%

B. Every 2 min, for 4 Sets:
(4 each; 16 min)

1) 10 Burpee Pull-Ups

2) 15/12 Cal Bike
*Not Scored

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Plank to Pikes
4) Scap Push-Ups
5) Cobra Pose

A. In an 8 min Window:
Three Sets (minimum)
DB Bent Over Row x 8
DB Hammer Curls x 10
(Seated(
immediately into...
Tabata x 6
1) Mountain Climbers
2) Toes to Post
3) SL Sit-Ups

B. "EMOM Mania"
(16 Intervals)
:40 on/:20 off
1) Bike
2) DB SA Devils Press
3) Bike
4) Hollow Pulses