05/21/26

5/21

THURSDAY

HXBXplus

Warm Up
:60 sec Bike/Row/Ski
Followed by:
50ft of...
High Knees
Butt Kickers
Death March
Walking Lunges
Bunny Hops

A. "Plyo Week 1"
Three Sets of:
20 Plate Hops (for speed)
Seated Box Jump x 5
Max Distance Broad Jump x 5

B. "VO2 Max Week 1"
Four Sets of:
4 min on/2 min off
Max Cals (MC)
*Row/Bike/Ski
[Record all 4 Calorie Counts]

HXBX

Warm Up
Tabata x 8
1) Down Ups
2) HR Push-Ups
3) Cobra Pose
4) Plank Hold

A. EMOM x 12
:35 on/:25 off
1) BB Bench Press
2) Flutter Kicks
3) Skull Crushers
4) Medball Sit-Ups

B. "King of the Hill"
In an 16 min Window:
8 DB/BB C & J's
10 Push-Ups
12 SL V-Ups
14 Cals (MC)