10/22/25

10/22

WEDNESDAY

HXBXplus

Warm Up
Group 1)
2 min Bike
*Zone 2 Pace
Group 2)
2 min AMRAP:
5 HR Push-Ups
10 Banded Face Pulls
:15 Static Hang

A. EMOM x 9
1) 4-6 Strict Pull-Ups
(scale= 8-10 Banded PU's)
2) :30 sec Hollow Hold
3) 6-8 Ring Dips
(scale= 10-12 Box Dips)

B. Every 5 min, for 2 Sets of:
(4 intervals)
1) 75/60 Cal Bike

2) 20/15 Cals row
+
150ft Farmers Carry
(24/16kg)
+
150ft Double KB Front Rack Carry
(24/16kg)
*Goal < 4 min
4:30 min ROUND CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) High Knees
2) Butt Kickers
3) Frog Jumps

A. EMOM x 12
:35 on/:25 off
1) SL Lunge
(left)
2) Goblet Kang Squats
3) SL Lunge
(right)
4) Banded Prone Leg Curl

B. "King of the Hill"
100m Run
8 Burpees to Plate
12 DB Squat Jumps
16 Lat Plate Jumps