09/04/25

9/4

THURSDAY

HXBXplus

Warm Up
Tabata x 10
1) Burpees
2) Plank to Pike
3) Dive Bomber PU's
4) High Knees
5) Butt Kickers

*Allow 4 min to Warm Up/Set Up Part A

A. "HSPU Density Test"
:90 Sec Max Strict HSPU's
:90 sec Rest
:60 sec Max Strict HSPU's
:60 sec Rest
:30 Max Strict HSPU's
*one score of max reps

B. Seven Rounds of:
1 min on/1 min off
50 DU's
(scale=80 SU's)
Max Cal Bike in remaining time
*one score of max cals

HXBX

Warm Up
In a 4 min Window:
Medball Activation
Medball Thrusters
Burpee Broad Jumps

A. In a 15 min Window:
10-9-8...1
Bench Press
*5 BB Skull Crushers between

B. "Tag"
In a 20 min Window:
200m Run
100 SU's
80 Wall Balls
60 Ab-Mat Sit-Ups
40 Box Jump Overs
20 Push-Ups