08/18/26

8/18

TUESDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Rounds of:
10 Banded Lat Pull-Downs
100ft Med Ball Pec Squeeze Walk
20 Plank Shoulder Taps

A. In a 15 min Window:
Open Gymnastics Practice

B. Three Sets of:
3 min on/3 min off
12-9-6
Shoulder to OH (115/85lbs)
Bar Facing Burpees
In remaining time...
Max Pull-Ups
*Goal is to have >40 sec on max pull-ups/record all 3 scores of max Pull-Ups

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
BB Curls x 10 (Close Grip)
DB Z-Press x 12
immediately into...
Six Rounds of:
:25 on/:25 off
1) Mountain Climbers
2) Toes to Post
3) SL V-Ups

B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 DB Clusters
8 KB Gorilla Rows
(4 each arm)
8 Ab-Mat Sit-Ups