12/08/25

12/8

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 Dive Bomber PU's
10 Cat/Cows
15 Banded Pull-Aparts

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
@ 70-75%

B. 20 min AMRAP:
15/12 Cal Bike or Row
10 Stationary Dips
5 Burpee Box Jump Overs
(30"/24")
6 Bar Muscle Ups
[Scale = 10 Pull-Ups]

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Speed Skaters
4) Cross Leg Bridge w/ Toe Tap (left)
5) Cross Leg Bridge w/ Toe Tap (right)

A. In a 12 min Window:
3 x 8 (minimum):
Back Squat
Bulg. Split Squat
(8 each leg)
Plate Elev. Calf Raises
(DB Farmers Hold)

B. "EMOM Mania"
(20 intervals)
:40 on/:20 off
1) Bike
2) Dball Box Jump Overs
3) KB Squat + Rot. Lunge

(Goblet Hold)
4) Wall Sit
5) Superman Pulses