06/11/25

6/11

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
8 Scap Pull-Ups
10 Straight Arm Lat Pull-Downs
2 Eccentric Neg. Pull-Ups

A. EMOM x 16
1) Wall Walks x 3-5
2) Ring Rows x 10-12
3) Side Plank x :35 sec
(left)
4) Side Plank x :35 sec
(right)

B. Seven Rounds for Time:
7 HSPU's
7 Box Dips
7 Push-Ups
7 KB Swings (24/16kg)

HXBX

Warm Up
EMOM x 6:
:40 on/:20 off
1) Air Squats
2) Row
3) Banded GM's

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 5 Sets:
Deadlifts x 5
*Build as comfortable

B. "Tag"
In a 20 min Window:
8 Squat Cleans
10 Cal Row
8 Lat. Burpees over Bar
10 Deadlifts