04/09/26

4/9

THURSDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) Bike or Ski
2) Burpee Pull-Up
3) Inchworm + Dive Bomber PU

A. In a 15 min Window:
Open Gymnastics Practice
Options Include:
Muscle-Ups
Kipping/Butterfly
Double Unders
Ring Dips
Handstand Walk
Handstand Push-Ups

B. Three Rounds for Time:
400m Run
25 Russian KB Swings (24/16kg)
20 Cal Bike or SkiErg
15 Burpees to Plate
*20 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Plank Shoulder Taps

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) Bicycles
3) DB Rev. Fly's
4) Ab-Mat Sit-Ups

B. "E2MOM"
Every 2 min, for 12 Intervals:
:90 on/:30 off
1) 200m Run
2) Row
3) Bike