10/30/25

10/30

THURSDAY

HXBXplus

Warm Up
400m Run
*Zone 2 Pace

A. Every 6 min, for 4 Sets:
(24 minutes)

1) 400m Run
30/25 Cal Row

2) 400m Run
30/25 Cal Bike
*Record all 4 times

B. EMOM x 10
1) 10 Deadbugs
2) 10 Banded Clamshells
(each leg)
3) 100ft Farmers Carry
(24/16kg)
4) 15 Banded Hamstring Curls

HXBX

Warm Up
200m Run
Followed by...
2 min AMRAP:
4 Scap Push-Ups
8 HR Push-Ups
12 Plank to Pikes

A. In a 10 min Window:
Three Sets (minimum):
Pull-Ups x 5
DB Bent Over Row x 10
*w/ a 1 sec iso hold at top
Banded Pull-Aparts x 15
immediately into...
Four Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "Level Up"
In a 16 min Window:
200m Run
8 SA Russian KB Swings
(each arm)
8 Hollow Pulses
(3 sec hold)
*Add 2 reps to mvnts inside