10/24/25

10/24

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
2 min AMRAP:
2 Inchworms
4 Dive Bomber PU's
6 Alt. Cossack Squats
8 Banded Presses

A. In a 16 min Window:
Strict Press
1) 3 @ 72%
2) 3 @ 77%
3) 2 @ 82%
4) 2 @ 85%
5) 5 @ 70%
6) 5 @ 65%
*Includes Warm Up Time

B. 20 min AMRAP:
200m Run
100ft Single OH KB Carry
(50ft each arm; 24/16kg)
15 KB Goblet Squats
200m Run
15 KB Swings
30 Ab-Mat Sit-Ups

HXBX

Warm Up
In a 5 min Window:
Couch Stretch
DB/KB Rom DL
Hollow Pulses
Superman Pulses

A. In a 15 min Window:
10-9-8...1
Deficit Deadlifts
*5 Dballs over the Shoulder between each

B. "Level Up"
In an 8 min Window:
8 Cal Bike
8 DB Burpee Deadlifts
*Add two reps to both each round
-3 min rest-
In an 8 min Window:
8 Cal Row
8 Heel Raised Goblet Squats
*Add two reps to both each round