09/15/25

9/15

MONDAY

HXBXplus

Warm Up
In a 7 min Window:
Couch Stretch
Empty BB Kang Squats
Banded Distracted Hip Stretch
Tempo Air Squats
@ 31X1
Side Planks
*do as much or as little of all mvnts in window

A. "Test Week 10"
In a 25 min Window:
Establish a 1RM
Back Squat

B. Four Rounds of:
2 min on/:90 sec off
15 Wall Balls (20/14lbs)
12 Toes to Bar
Max Squat Cleans in remaining time
(70% of 1RM)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Cossack Squats
3) Kang Squats

A. EMOM x 12
:35 on/:25 off
1) Banded Kick Backs
(left)
2) Banded Kick Backs
(right)
3) Sumo Rom. DL
4) DB Clusters

B. "Tag"
In a 20 min Window:
10 DB Deadlifts
9 DB Power Cleans
8 DB Thrusters
7 Lat. Burpees over DB's
6 DB Step-Ups
200m Run