07/07/26

7/7

TUESDAY

HXBXplus

Warm Up
One Set of:
3 min Bike or Row
300ft Shuttle Run

A. In a 12 min Window:
"Plyo Week 5"
Three Sets of:
10 SL Plate Hops (each)
Followed by...
Every :90 sec, for 4 Sets:
25 Lateral Side Shuffles
(set cones 15ft apart)
Followed by...
Two Sets of:
5 Consecutive Broad Jumps for max disance

B. Ten Sets of:
:30 on/:30 off
Max Cal Bike or Row
-rest 2 min-
Five Sets of:
:30 on/:30 off
Max Cal Bike or Row
-rest 1 min-
:30 Max Cal BIke or Row
(FULL SEND on this last one)

HXBX

Warm Up
Tabata x 10
1) Down Ups
2) Static Hang
3) Scap Push-Up
4) Cobra Pose
5) Hollow Hold

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) Hollow Pulses
3) DB Rev. Fly
4) L-Sit Pulses

B. "Tag"
In a 20 min Window:
6 SA KB Rows
(each arm)
8 Lat. Burpees over Row
10 Ab-Mat Sit-Ups
12 Wall Balls
14 Cal Row