12/19/25

12/19

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 6
1) Burpee Broad Jumps
2) Hollow Rocks
3) KB Farmers Hold

A. Six Rounds of:
:20 on/:15 off
1) Ab-Mat Sit-Ups
2) DU's
3) Toes to Ring

B. For Time:
1000m Run
25 Burpee Broad Jumps
100m KB Farmers Carry
(24/16kg)
25 Burpee Broad Jumps
1000m Run
Goal < 22 min
*30 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Kang Squats
(Goblet Hold)
3) BW Rev. Lunges

A. In a 15 min Window:
10-8-6-4-2
2-4-6-8-10
Deadlifts
Sumo Squats

B. "King of the Hill"
In a 16 min Window:
16 Wall Balls
16 DB/KB Rev. Lunges
(Farmers Hold)
16 KB Swings
200m Run