10/10/25

10/10

FRIDAY

HXBXplus

Warm Up
Tabata x 12
1) Inchworms
2) Dive Bomber PU's
3) Alt. Plank Shoulder Taps
4) Scap Pull-Ups
5) Kip Swing
6) Tempo Push-Ups
@ 32X1

A. "Gymnastics Skill Work"
EMOM x 10
8-10 Assisted PU's
or
6-8 Butterfly PU's
or
5-7 Chest to Bars
or
3-5 Bar Muscle-Ups

B. Every 4 min, for 4 Sets:
12/9 Cal Row
15 Lat. Burpees over Bar
12/9 Cal Row
Goal < 2 min
2:30 ROUND CAP

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Hip Bridges
Followed by...
Two Rounds of:
w/ an empty BB...
5 GM's
5 Back Squats
5 Rom. DL's

A. In a 16 min Window:
10-9-8...1
Deadlift
*5 Tall Jumps between each

B. "Partner Frenzy"
SIx Rounds of:
2 min on/1 min off

1) AMRAP:
5 DB Burpee DL
10 Box Jumps

2) AMRAP:
5 DB Strict Press
10 Rot. Medball Slams