01/09/26

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FRIDAY

HXBXplus

Warm Up
Two Rounds of:
30 Single Unders
20 Alt. Plank Shoulder Taps
15 Air Squats
50ft Bear Crawl

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 5 Sets:
Bench Press x 4
@ 75-80%

B. 12 min AMRAP:
3 Ring Muscle-Ups
[scale= 9 C2B's]
6 Thrusters (95/65lbs)
36 DU's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Kang Squats
3) Hip Bridge Hold

A. In a 10 min Window:
BB Hip Thrusts x 8
(with miniband)
+
Superman Pulses x 8
*2 sec iso hold at top of each rep

B. "Level Up"
In a 16 min Window:
10 Cals (MC)
10 Wall Balls
*Add two reps to both