11/13/25

11/13

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
200m Run
10 Down Ups
15 Banded GM's

A. "Full Body Hypertrophy"
Every 2:30, for 4 Sets of:
(16 Intervals)
1) 10-12 Bench Press
+
Row @ Zone 2 Pace
2) 10-12 DB Box Step Ups
(24"/20)
+
Row @ Zone 2 Pace
3) 10-12 DB Bent Over Row
+
Row @ Zone 2 Pace
4) 300m Run
*Row @ Zone 2 Pace for remainder of time in 2:30 min window for DB mvnts

HXBX

Warm Up
200m Run
10 Air Squats
Followed by...
Every :90 sec, for 9 min:
:30 sec each
1) Bear Crawl + Shoulder Taps
2) Palloff Hold

A. In a 9 min Window:
w/ Barbell...
2 Strict Press
+
4 Push Press
*build as comfortable
Followed by...
Tabata x 6
1) SL V-Ups
2) Hollow Rocks
3) Flutter Kicks

B. "King of the Hill"
In a 16 min Window:
12 Rot. Medball Slams
16 Double DB Snatches
20 Cals (MC)