11/06/25

11/6

THURSDAY

HXBXplus

Warm Up
Two Rounds of:
10/7 Cals
:20 Static Hang
5 Inchworm+Dive Bomber PU's

*Allow 5 min to Set Up/Warm Up Part A

A. For Time:
21-15-9
Pull-Ups
Shoulder to OH
(95/65lbs)
Goal < 5 min
9 min TIME CAP

B. "Full Body Hypertrophy"
EMOM x 15
1) 10 SA Bench Press
2) 10 SA Bench Press
3) 10 SA Bent Over Row
4) 10 SA Bent Over Row
5) :30 sec Goblet Squats

HXBX

Warm Up
Tabata x 12
1) Medball Activation
2) Plank to Pikes
3) HR Push-Ups
4) Cobra Pose
5) Cossack Squats
6) PVC Pass Throughs

A. In an 8 min Window:
Three Sets (minimum)
DB Chest Fly's x 10
Box Dips x 12
immediately into...
Tabata x 8
Medball Partner Sit-Ups

B. "Tag"
In a 20 min Window:
8 Push-Ups
16 Air Squats
8 Box Jump Overs
16 Cals (MC)
8 DB Push Press
16 DB Hang Power Cleans