09/30/25

9/30

TUESDAY

HXBXplus

Warm Up
Two Sets of:
10 Banded Pull Aparts
:20 sec Hollow Hold
30 SU's or DU's

A. In an 18 min WIndow:
Push Press
1) 3 @ 60%
2) 3 @ 70%
3) 3 @ 70%
4) 3 @ 70-75%
5) 3 @ 70-75%
6) Max Reps @ 60%
*Includes Warm Up Time

B. Every 3 min, for 6 Sets:
1) 50 DU's
+
250ft Shuttle Run
2) 50m Farmers Carry
(24/16kg)
+
18/15 Cal Bike

HXBX

Warm Up
Tabata x 10
1) Burpees
2) Inchworms
3) HR Push-Ups
4) Hollow Pulses
5) Superman Pulses

A. In a 10 min Window:
Banch Press x 8
*5 sec iso hold on last rep
DB Shrugs x 12
Banded Pull-Aparts x 16
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Tosses

B. "King of the Hill"
In a 16 min Window:
10 DB Floor Press
15 Wall Balls
20 Cals (MC)