10/07/25

10/7

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
10 Alt. Cossack Squats
5 Dive Bomber PU's
20 Plank Shoulder Taps

A. "Full Body Hypertophy"
EMOM x 12:
1) 50ft KB Walking Lunges
(Farmers Hold; 16/12kg)
2) 1012 DB Floor Press
(50/35lbs)
3) 12-15 Ab-Mat Sit-Ups
4) 10-12 DB Bent Over Rows

B. For Time:
600m Run
200ft Farmers Carry
(24/16kg)
20 Burpee Box Jumps
600m Run
20 Burpee Box Jumps
200ft Farmers Carry
600m Run
Goal < 20 min
25 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Burpees
2) HR Push-Ups
3) Plank Shoulder Taps

A. EMOM x 12
:35 on/:25 off
1) KB Pendlay Rows
2) SL V-Ups
3) DB Rev. Fly's
4) Ab-Mat Sit-Ups

B. "E2MOM"
Every 2 min, for 12 Intervals:
:90 on/:30 off
1) 200m Run
2) Row
3) Bike
*Zone 2 Pace