05/09/25

5/9

FRIDAY

HXBXplus

Warm Up
Tabata x 10
1) Inchworms
2) Plank to Pike
3) HR Push-Ups
4) Scap Pull-Ups
5) Jumping Neg. Pull-Ups

A. EMOM x 8
3 Burpee Pull-Ups
2 Chest to Bar's
1 Strict Pull-Ups

B. EMOM x 20
1) Strict HSPU x 6-10
2) Lat. Burpees over DB
x 8-10
3) Plank Hold x :40 sec
4) Ring Rows x 10-12

HXBX

Warm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
5 Empty BB Rom. DL's
5 Lat. Burpees over Bar

A. In a 12 min Window:
Three Sets (minimum):Back Squat x 8
Bulg. Split Squats x 8
(each leg)
*build as comfortable

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) DB Step-Ups
3) SU's
4) DB Clusters
5) HR Push-Ups