12/11/25

12/11

THURSDAY

HXBXplus

Warm Up
Two Sets of:
:20 sec Hollow Hold
:20 sec Superman Hold
50ft Monster Walk
(25ft forward/backward)
*use new mini bands
15 Banded Sumo Stance GM's

*Allow 6 min to Warm Up Part A

A. EMOM x 8
4 Sumo Deadlifts
@ 50-55%

B. Two Sets of:
3 min on/1 min off
1) 400m Run
Max DU's in remaining time

2) 400m Run
Max Russian KB Swings in remaining time
(24/16kg)
*Record all 4 rep totals

HXBX

Warm Up
Tabata x 8
1) Burpees
2) Plank Hold
3) Plank to Pike
4) Medball Act.

A. In a 10 min Window:
3 x 10 (minimum):
Close Grip Bench Press
Box Dips
Tempo Deficit Push-Ups
immediately into...
Six Rounds of:
:30 on/:20 off
1) Medball Partner Toss
2) Medball Rot. Toss
3) Medball Rot. Toss

B. "EMOM Mania"
(12 Intervals)
:40 on/:20 off
1) Row or Bike
2) DB Floor Press
3) Row or Bike
4) Leg Pulses

C. "Pipeline"