06/13/25

6/13

FRIDAY

HXBXplus

Warm Up
500m Row
Followed by...
Tabata x 6
w/ an empty BB...
1) Strict Press
2) Sup. Grip BB Row

A. In a 15 min Window:
Three Sets for Max Reps:
Strict Press @ 65% body weight
Supinated Grip BB Row
@ 65% body weight
*Includes warm up time

B. Three Rounds for Time:
40/30 Cal Row
50 DU's
20 SA KB Push Press
(hold both KB in front rack, perform all 10 on one arm before switching)

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded GM's
2) Static Hang
3) Jumping Air Squats

A. In a 10 min Window:
Four Sets (minimum):
BB Hip Thrusts x 8
Banded Sissy Squats x 12

B. "King of the Hill"
In an 18 min Window:
12 Heel Raised Goblet Squats
18 Cals (MC)
24 Box Jumps