07/09/25

7/9

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Bike
10 Alt. Cossack Squat
200m Run
10 Burpee Box Jumps

A. Every :90 sec, for 8 Sets:
1) 18/14 Cal Bike
2) 200m Run

B. "Full Body Hypertrophy"
EMOM x 10
1) 8 DB Skull Crusher
+
8 DB Hammer Curls
2) 8-12 Bulg. Split Squats
(left leg)
3) 8-12 Bulg. Split Squats
(right leg)
4) :30 sec Pallof Hold Bicycles
(left side)
https://www.youtube.com/watch?v=RKUC5F6w0EE
5) :30 sec Pallof Hold Bicycles
(right side)

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
1) Inchworms
2) Air Squats
3) High Knees
4) Burpees

A. In a 10 min Window:
Back Squat x 6
[5 pulses @ bottom on rep 6]
*build as comfortable

B. "Tag"
In a 24 min Window:
48 Cals (MC)
48 Single DB Step-Ups
48 Dball Power Cleans
48 Goblet Squats
*Split reps however you'd like