09/18/25

9/18

THURSDAY

HXBXplus

Warm Up
Tabata x 12
1) Row
2) Air Squats
3) Scap Pull-Ups
or
Kip Swings

A. Three Rounds of:
4 min on/2 min off
500m Row
immediately into...
AMRAP:
5 DB Front Squats
(50/35lbs)
10 Pull-Ups

B. "Full Body Hypertrophy"
Three Rounds of:
8-12 DB Bench Press
8-12 SA DB Rows
(each arm)
10-12 Tempo Heel Elev. Goblet Squats
@ 32X1
12-15 Banded Kickbacks
(each leg)
youtu.be/Iz2kszLzqfM

HXBX

Warm Up
In a 5 min Window:
Foam Roller
Medball Chest Act.
Banded Tricep Ext.
Banded Pull-Aparts

A. In an 8 min Window:
DB SA Kick Backs x 8
(each arm)
DB Chest Fly's x 10
Box Dips x 12
immediately into...
Tabata x 8
1) Hollow Hold
2) Plank Walks
(up/downs)
3) Bicycles
4) SL Crunches

B. "Tag"
In a 20 min Window:
8 Push-Ups
16 Russian Step-Ups
(8 each leg)
8 Lat. Burpee Box Jump Overs
16 Cals (MC)
8 DB Push Press
16 DB Hang Power Cleans