07/07/25

7/7

MONDAY

HXBXplus

Warm Up
Two Sets of:
5 Inchworms
5 HR PU's
5 Dive Bomber PU's
5 SA KB Presses
(each arm)
50ft OH KB Carry
(each arm)

A. In an 18 min Window:
Bench Press
1) 10 @ 53-5%
2) 8 @ 63-67%
3) 6 @ 68-73%
4) 4 @ 73-78%
5) 2 @ 78-83%
*Includes warm up time

B. Every 2:30, for 6 Sets:
:90 sec on/ 1 min off
1) Cal Row
2) Burpees to a Plate
*One score of Max Reps

HXBX

Warm Up
Tabata x 9
1) Plank to Pike
2) Shoulder Taps
3) BW Rev. Lunges

A. In a 9 min Window:
3 x 16 (minimum):
KB Curtsy Lunges
*8 each leg
Squat Jumps
Banded Pull-Aparts

B. "Partner Frenzy"
Six Rounds:
3 min on/1 min off

1) Row or Bike

2) AMRAP style:
5 Dball Over Shoulder
10 Dball Step-Overs