08/04/25

8/4

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) Bike
2) Inchworm
+
Dive Bomber PU
3) Banded Pull-Aparts

A. Three Sets of:
Band Resisted Push-Ups
x 12-15
Wall HS Hold x :40 sec
HSPU Negatives x 5
(lower as slowly as possible)

B. Every 2 min, for 3 Sets:
(9 intervals)
1 min on/1 min off
1) Max Burpee Box Jump Overs
(24"/20")
2) Cal Bike
3) Wall Ball Shots
(20/14lbs)
*one score of max reps

HXBX

Warm Up
Tabata x 6
1) Inchworms
2) High Knees
3) Butt Kickers
Followed by...
Two Rounds:
:30 on/:20 off
1) Empty BB Front Squats
2) Empty BB Thrusters


A. In a 10 min Window:
Front Squat x 6
*5 DB Rom. DL between each set

B. "Tag"
In a 20 min Window:
10 Cal Row
10 KB Squat + Swing
10 Cal Row
10 Burpee Box Jumps