12/30/25

12/30

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
100m Run
5 Inchworms
10 Cal Row
5 Down Ups
10 Cal Bike

A. In a 2 min Window:
20/16 Cal Bike
Max Shuttle Run
[1 rep=25ft]
-2 min rest-
In a 2 min Window:
300ft Shuttle Run
Max Cal Row
-2 min res-
In a 2 min Window:
20/16 Cal Row
Max Cal Bike

B. "Full Body Hypertrophy"
EMOM x 12
1) 8-12 DB Bench Press
2) 8-12 DB Bent Over Row
3) 8-12 BB Ab Rollouts
4) 8-12 KB Jefferson Curls

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 10 min Window:
Pull-Ups x 5
DB Floor Press x 10
Leg Pulses x 20

B. "King of the Hill"
In an 18 min Window:
200m Run
10 Alt. DB Snatches
20 SA KB Pendlay Rows
(10 each arm)
30 Russian KB Swings