08/15/25

8/15

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
200m Row
5 Inchworms
5 HR Push-Ups
5 DB Deadlifts

A. In an 20 min Window:
Bench Press
1) 8 @ 65-69%
2) 6-8 @ 75-79%
3) 4-6 @ 80-85%
4) 2-3 @ 85-90%
5) 1-2 @ 90-95%
*Includes Warm Up Time

B. Three Rounds of:
Against a 3 min clock...
500m Row (Buy-In)
immediately into...
AMRAP:
12 Box Dips
6 DB Burpee DL's
(50/35lbs)
-rest 1 min between-
*pick up where you left off on AMRAP each round/one score of Rounds+Reps

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) BW Rev. Lunges
2) Glute Bridges
3) Plank to Pike

A. In a 10 min Window:
Three Sets (minimum):
Bulg. Split Squats
+
Bulg. Split Squat Jumps
x 6 (each leg)
Banded Sissy Squats x 15

B. "King of the Hill"
In an 18 min Window:
8 Power Cleans
12 Shoulder to OH
16 Cals (MC)
20 Air Squats