12/22/25

12/22

MONDAY

HXBXplus

Warm Up
EMOM x 10
1) 100m Run
2) 12 Deadbugs
3) 12 Banded GM's
4) 12 Jumping Air Squats
5) :35 sec KB Farmers Hold

*Allow 5-6 min to Warm Up Part A

A. EMOM x 6
4 Sumo Deadlifts
@ 60-65%

B. In a 9 min Window:
For Max Reps...
1 Squat Clean
(135/95lbs)
2 Bar Facing Burpees
2 Squat Cleans
4 Bar Facing Burpees
3 Squat Cleans
6 Bar Facing Burpees
etc...

HXBX

Warm Up
Tabata x 6
1) High Knees
2) Butt Kickers
3) Rev. Lunges
Followed by...
Tabata x 6
1) Banded Squat
2) Banded Monster Walk
3) Banded Lat. Lunge

A. In a 10 min Window:
Banded Back Squat x 6
*Build as comfortable

B. "Level Up"
In an 8 min Window:
8 Cal Row
8 DB Devil's Press
*Add 2 reps to both
-3 min rest-
In an 8 min Window:
8 Cal Bike
8 Alt. DB Snatches
*Add 2 reps to both