10/15/25

10/15

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Alt. Cossack Squats
2) Goblet Hold GM's
3) Double KB Front Rack Carry

A. In a 16 min Window:
"Squat Week 3"
Three Sets of:
3 Tempo Front Squat
@ 32X1
+
2 Front Squat
(No Tempo)
*Includes Warm Up Time

B. Two Sets for Time:
20/15 Cal Bike
15 Down Ups
20/15 Cal Bike
Rest 3 min before repeating second round
*Time includes the 3 min of rest between
Goal < 10 min
(Rollover counts towards second bike. Must end each round on 40//30 Cals)

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) BW Alt. Rev. Lunges
6) Plank Hold

A. In a 6 min Window:
Tempo Deadlift x 5
@ 4X41
immediately into...
Deadlift x 5
(no tempo)

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*Add two reps to both mvnts every round

C. "Pipeline"