07/18/25

7/18

FRIDAY

HXBXplus

Warm Up
Two Sets of:
10 SL Hip Bridges
(10 each leg)
10 Gobelt Squats
10 Cossack Squats

A. "Squat Week 3"
In an 18 min Window:
Three Sets of:
Back Squat x 5
@ 65-70%
*Includes Warm Up Time

B. For Time:
30 Pull-Ups
15 Squat Cleans
(185/125lbs)
30 Pull-Ups
*choose a weight for squat cleans you can consistently hit 1 rep every 6-8 sec

HXBX

Warm Up
10 Cals (MC)
Followed by...
Two Rounds:
200m Run
Inchworms x 5

A. In an 8 min Window:
Three Sets of:
Strict Press x 8
Bulg. Split Squats x 8
(8 each leg)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Row
2) Burpee
+
Dynamic Wall Ball
(going for height on toss)
3) Row
4) DB Clusters