12/17/25

12/17

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
5 SA Presses (left)
5 Windmills (left)
5 SA Presses (right)
5 Windmills (right)
10 HR Push-Ups

A. Horizontal Press
"Week 3"
Every 2 min, for 5 Sets:
Bench Press x 3
@ 80-85%

B. Eight Sets of:
For Max Reps...
(24 Intervals)
:20 on/:15 off
1) Cal Bike
2) DB Floor Press
(50/35lbs)
3) Russian KB Swings
(24/16kg)
*One score of Max Reps

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Rev. Lunges
Followed by...
Tabata x 6
1) Banded Kickbacks
(left)
2) Banded Kickbacks
(right)
3) Banded Hip Bridge

A. In a 12 min Window:
3 x 8 (minimum):
BB Hip Thrusts
*5 sec iso hold on last rep
Rom. Deadlifts

B. "King of Hill"
In a 16 min Window:
8 Burpees to a Plate
12 Plate Rev. Lunges
(goblet hold)
16 Plate G2O
20 Cals (MC)