01/23/26

1/23

FRIDAY

HXBXplus

Warm Up
EMOM x 6
1) 10/7 Cal Bike
2) 10 Down Ups
3) 12 Russian KB Swings

A. For Time:
Every 2:30, for 4 Sets:
(4 intervals each)
1) 25/22 Cal Bike
2) 25/22 Cal Row
*Treat each interval as a Sprint/Record all 8 times

B. EMOM x 12
1) 15 BB Skull Crushers
2) 15 V-Ups
3) 15 DB Bent Over Rows
4) 5-10 Strict Toes to Bar

HXBX

Warm Up
Tabata x 10
1) BB Rom. DL
2) BB Front Squats
3) Banded Squats
4) Banded Monster Walk
5) Banded Hip Bridges

A. In a 16 min Window:
10-9-8...1
Deadlift
*5 Seated Box Jumps between each

B. "Tag"
In a 20 min Window:
10 Dball Step-Ups
5 Dball Box Jump Overs
10 Dballs over Shoulder
5 DB Devil's Press
10 Cals (MC)
5 DB Clusters