09/16/25

9/16

TUESDAY

HXBXplus

Warm Up
Two Rounds of:
200m Row
5 Inchworms
5 Push-Ups
10 Banded Pull-Aparts

A. In a 16 min Window:
Strict Press
1) 2 @ 60-65%
2) 3 @ 65-70%
3) 3 @ 70-75%
4) 3 @ 70-75%
5) Max Reps @ 50-55%
6) Max Reps @ 45-50%

B. For Time:
50/40-40/32-30/24-20/16-10/8
Cal Row
400m Run between each round including after the set of 10 cals
*23 min TIME CAP

HXBX

Warm Up
In a 5 min Window:
Medball/Roller Thoracic Opener
Scap Push-Ups
Static Hang
Scap Pull-Ups
Hollow Hold

A. In a 16 min Window:
10-9-8...1
BB Rev. Grip Bent Over Row
*5 Hollow Rocks between each set

B. "Level Up"
In an 16 min Window:
8 Cals (MC)
8 SL Crunches
8 Alt. DB Snatches
*Add two reps to all mvnts every round

c. "Pipeline"
*If time allows