01/16/26

1/16

FRIDAY

HXBXplus

Warm Up
Three Sets of:
10/7 Cal Bike
10 Goblet Hold Rev. Lunges
:30 sec Bottom Squat Hold
10 KB Russian Swings

A. In a 16 min Window:
Three Sets of:
Back Squat x 12
@ 50+%
*Start here and build as comfortable/Includes Warm Up Time

B. Every 2 min, for 4 Sets:
(4 each)
1) 21/15 Cal Bike
2) 21/15 Cal Row
*Treat each interval as a Sprint/Record all 8 times

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Hip Bridges
3) BW Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) Weighted SL Step-Ups
(left)
2) Weighted SL Step-Ups
(right)
3) BB Hip Thrusts
4) KB Sumo Rom. DL

B. "King of the Hill"
In a 16 min Window:
200m Run
8 DB Goblet Squats
12 Single DB Alt. Power Cleans
16 SA DB Push Press
(8 each arm)
20 Alt. DB Snatches