07/03/25

7/3

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
One Round of:
5 Inchworms
5 Divebomber Push-Ups
20 Plank Shoulder Taps

*Take 5 min to Warm Up for Strict HSPU and different variations you might use for test

A. "HSPU Density Test"
For Max Reps:
Strict HSPU's
:90 sec Max Reps
:90 sec Rest
:60 sec Max Reps
:60 sec Rest
:30 Max Reps
*One Score of Max Reps

B. 20 min AMRAP:
1000m Row or 800m Run
100ft DB/KB Walking Lunges
(50/35lbs)
150ft Farmers Carry

HXBX

Warm Up
Tabata x 9
1) Burpees
2) KB Swings (light)
3) HR Push-Ups

A. In a 10 min Window:
Three Sets (minimum):
Bench Press x 5
@ 31X1
DB Shoulder Fly's x 10
Hollow Hold x :20 sec

B. "Partner Frenzy"
Every 3 min, for 6 Rounds:
2:15 on/:45 off

1) Row or Bike

2) AMRAP:
8 Push-Ups
12 Ab-Mat Sit-Ups
16 Alt. DB Snatches