08/08/25

8/8

FRIDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
PVC Pass Throughs
Empty BB Kang Squats
Followed by...
Tabata x 4
w/ an empty BB...
1) Rom. DL
2) Lat. Burpees over Bar

A. In a 16 min Window:
"Squat Week 6"
Three Sets of:
Back Squat x 3
@ 80-85
*Includes Warm Up Time

B. Four Sets of:
2 min on/1 min off
12 Thrusters (95/65lbs)
12 Pull-Ups
Max Cal Row in remaining time
*One Total Score of Max Cals

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Scap Push-Ups
2) Plank to Pike
3) KB Swings (light)

A. EMOM x 12
:40 on/:20 off
1) Banded Tricep Ext.
2) Squat Jumps
3) KB Sumo DL

B. "King of the Hill"
In an 18 min Window:
12 SA DB Devil's Press
(6 each arm)
16 Cals (MC)
20 KB/DB Rev. Lunges