01/05/26

1/5

MONDAY

HXBXplus

Warm Up
In a 4 min Window:
Medball Thoracic Opener
Banded Lat Stretch
Supinated Banded Pull-Aparts
*open format warm up
Followed by...
Tabata x 6
1) Strict Press
2) Tall Jerks
3) Jerk Balances

*Allow 5-6 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-3) 2 @ 65%
4-6) 1 @ 75%
*2 sec pause in dip and receiving position

B. For Time:
Every 2 min, for 10 Sets:
(5 each)
1) 18/15 Cal Bike
2) 18/15 Cal Row
*Record all 10 times

HXBX

Warm Up
Tabata x 12
1) Air Squats
2) BW Rev. Lunges
3) Inchworms
4) SL Hip Bridges (left)
5) SL Hip Bridges (right)

A. EMOM x 12
:35 on/:25 off
1) Tempo Banded Squats
@ 4X41
2) KB Sumo Squats
3) Banded Glute Kickbacks
(left)
4) Banded Glute Kickbacks
(right)

B. "King of the Hill"
In a 16 min Window:
16 Cals (MC)
24 Single DB Step-Ups
16 Cals (MC)
24 Medball Thrusters