10/17/25

10/17

FRIDAY

HXBXplus

Warm Up
Two Sets of:
25ft Monster Walk
(forward and backward)
5 Russian Step-Ups
(each leg)
5 SA DL
5 Box Jumps

*Allow 8-10 min to Set Up/Warm Up Part A

A. For Time:
5-4-3-2-1
Clean & Jerks
(70% of 1RM)
Box Jumps (30"/24")
Goal < 7 min
10 min TIME CAP

B. "Full Body Hypertrophy"
Three Sets of:
8-10 DB Incline Presses
8-10 Tempo Ring Rows
@ 21X1
10-12 SL KB Rom. DL
(each leg)
:45 sec Plank Hold

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) BW Rev. Lunges
3) Plank Hold
4) Kang Squats
5) High Knees

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) Hollow Pulses
3) Banded GM's
4) Superman Pulses

B. "Point Break"
In a 16 min Window:
10 Single DB Rom. DL
20 Alt. DB Hang C&J's
10 Cals (MC)
20 Air Squats
*10 Burpees at the top of every 4 min