11/21/25

11/21

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Set of:
20 Plank Shoulder Taps
10 Scap Pull-Ups
20 Sup. Grip Banded Pull-Aparts
10 Kip Swings

*Allow 4 min to Warm Up/Set Up Part A

A. "Gymnastics Denisty Test"
For Max Reps:
:90 sec Pull of Choice
:90 sec rest
:60 sec Pull of Choice
:60 sec rest
:30 sec Pull of Choice
(Options = Ring Muscle Ups, Bar Muscle Ups, C2B's, PU's)
*ONE SCORE OF MAX REPS

B. "Invictus Pure Conditioning"
Every 3 min, for 4 Sets:
(8 Intervals; 24 minutes)
1) 400m Run
2) 500m Row
*Record all 8 times

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Plank Hold
Followed by...
Tabata x 6
w/ an empty BB...
1) GM's
2) Kang Squats
3) Rom. DL

A. "Every :90 sec, for 5 Sets:
Deadlifts x 8
*Build as you feel comfortable
immediately into...
EMOM x 3
Deadlifts x 3
@ fifth set weight

B. "EMOM Mania"
(20 Intervals)
:40 on/:20 off
1) Bike
2) Bar Facing Burpees
3) Deadlifts
4) Bike
5) Russian Swings
+
Goblet Squats
(:20 sec of each)