12/09/25

12/9

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 9
1) Wall Sit
2) KB Front Rack Carry
3) Cossack Squats

A. "Squat Week 8"
In a 20 min Window:
Front Squats
1) 3 @ 65-70%
2) 2 @ 75-80%
3) 1 @ 85-90%
4) 3 @ 70-75%
5) 2 @ 80-85%
6) 1 @ 90-95%
*Includes Warm Up Time

B. Three Rounds for Time:
200m Run
10 Toes to Bar
10 Power Cleans
(135/95lbs)
10 Toes to Bar
Goal < 12 min
15 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Rock Back Rotation
(left)
2) Rock Back Rotation
(right)
2) Plank to Bear w/ side kick
3) L-Sit to Low Boat

A. In a 10 min Window:
3 x 10 (minimum):
Inverted Row
KB Pendlay Row
L-Sit to Low Boat

B. "King of the Hill"
In a 16 min Window:
12 Cal Row
6 Lat Burpees over Row
12 Turkish Get-Ups
(6 each arm)
6 Pull-Ups