07/17/25

7/17

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
1) Dive Bomber PU's
2) Plank Shoulder Taps
3) Medball Pec Act.

A. In an 18 min Window:
Bench Press
1) 10 @ 56-60%
2) 8 @ 66-70%
3) 6 @ 71-76%
4) 4 @ 76-80%
5) 2 @ 81-86%
*Includes Warm Up Time

B. Every 2 min, for 6 Sets:
(3 of each)
1) 26/21 Cal Bike
2) 200m Run

HXBX

Warm Up
Two Sets of:
:60 on/:20 off
1) Bike
2) Row
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Inchworms

A. EMOM x 12
:35 on/:25 off
1) KB/BB Pendlay Row
(return to ground each rep)
2) SL V-Ups
3) Negative Pull-Ups
4) Flutter Kicks

B. "Level Up"
In a 9 min Window:
200m Run
10 Box Jump Overs
*add 5 Box Jump Overs
-rest 3 min-
In a 9 min Window:
250m Row
10 SL Sit-Ups
*add 5 to Staight Legged Sit-Ups