11/19/25

11/19

WEDNESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Banded GM's
2) Deadbugs
3) Empty BB Rom. DL

A. In a 20 min WIndow:
Deadlifts
1) 4 @ 65-75%
2) 2 @ 75-80%
3) 2 @ 80-85%
4) 2 @ 85+%
5) 2 @ 85+%
*Includes warm up time

B. EMOM x 12
1) 10/7 Cal Bike
2) 16 Banded Russian KB Swings
(24/16kg+Band)
youtube.com/watch?v=VLDsPk8-1hg

HXBX

Warm Up
Tabata x 10
1) BW Rev. Lunges
2) Down Ups
3) Kang Squats
4) Lat. Line Hops
5) Plate Hold GM's

A. EMOM x 9
:35 on/:25 off
1) KB/DB Curtsy Lunges
2) Tall Box Jumps
3) Back Squats (light)

B. "Partner Frenzy"
Every 3 min, for 6 Intervals:
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
4 DB Burpee Deadlift Step-Ups
8 Wall Balls
12 Russian Step-Ups
(6 each leg)