05/04/26

5/4

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Side Plank (left)
2) Side Plank (right)
3) Scap Pull-Ups

A. EMOM x 12
1) 10-12 Ring Rows
2) 10-12 Box Dips
3) :30 sec OH Plate Hold
4) :30 sec Plank Hold

B. Evrery 7 min, for 3 Sets:
600m Run
immediately into...
AMRAP:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
-2 min rest between each-
*One Score/Start back up wherever you left off on each round

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
w/ one DB...
1) Alt. Snatches
2) Goblet Rev. Lunges
3) Goblet Squats

A. In a 15 min Window:
Establish a heavy set of 5
Back Squat

B. "Point Break"
In a 16 min Window:
8 DB Deadlifts
10 DB Hang Power Cleans
12 DB Thrusters
14 Box Jumps
*200m Run every 4 min