09/22/25

9/22

MONDAY

HXBXplus

Warm Up
Two Sets of:
10/7 Cal Row
10 Plate Hops
:15 sec Static Hold
10 SA Banded Lat Pull-Downs

A. EMOM x 6
1) 3 Scap Pull-Ups
+
2 Strict Pull-Ups
+
1 Kipping Pull-Up
2) :30 sec Nose to Wall HS Hold
immediately into...
EMOM x 5
Gymastics Pull x 2-10 reps
(Ring MU, Bar MU, C2B, PU, Pull Overs)

B. Every 3 min, for 5 Sets:
9/6 Cal Row
9 Burpees to Bar
9/6 Cal Row
*Goal < 1:30
Round Cap = 2:30 min

HXBX

Warm Up
Tabata x 8
1) Inchworms
2) Air Squats
3) Kang Squats
4) Alt. DB Snatches
(light)

A. In a 16 min Window:
10-9-8...1
Back Squat
*5 DB Squat Jumps between

B. "Tag"
In a 20 min Window:
10 Cals (MC)
10 BW Bulg. Split Squats
(10 each side)
10 Russian Step-Ups
(10 each side)
10 Russian KB Swings
10 Box Jumps