10/06/25

10/6

MONDAY

HXBXplus

Warm Up
2 min of:
Zone 2 Bike or Row
*moderate pace
Followed by...
Two Rounds of:
10 Hip Bridges
5 Tempo Goblet Squats
@ 32X1
50ft Front Rack KB Carry

A. In a 16 min Window
Three Sets of:
2 Tempo Front Swuats
@ 32X1
+
3 Front Squats
(no tempo)
*Start around 60% and build/includes warm up time

B. In a 5 min Window:
30 Wall Balls (20/14lbs)
25 Toes to Bar
20 Alt. DB Snatches (50/35lbs)
Max Cal Row in remaining time
-rest 2 min-
In a 5 min Window:
30/24 Cal Bike
25 Toes to Bar
20 Alt. DB Snatches
Max Wall Balls in remaining time

HXBX

Warm Up
Five minutes of:
Foam Roller
Banded GM's
SL Hip Bridges
Hollow Rocks
Superman Pulses

A. In a 6 min Window:
Tempo Back Squat x 5
@ 31X1
immediately into...
In a 6 min Window:
Back Squat x 5
(no tempo)

B. "Tag"
In a 20 min Window:
20 Dballs Over the Shoulder
30 Dball Box Jump Overs
40 Dball Step-Ups
50 Cals (MC)