10/13/26

10/13

TUESDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 Russian KB Swings
10 Empty BB Kang Squats
10 Empty BB Back Squats

1A. In an 18 min Window:
Three Sets of:
Back Squat x 2.2 @ 75+%
Followed by...
2A. One Set of:
Max Rep Back Squat @ 70%
*2.2 = 2 reps, rack bar and rest 10 seconds, 2 more reps/Includes Warm Up Time

B. For Time:
100 DU's
25 Goblet Squats (24/16kg)
50 V-Ups
50 DU's
25 Goblet Squats
50 DU's
50 V-Ups
25 Goblet Squats
100 DU's
*20 min TIME CAP

HXBX

Waarm Up
Group 1)
Row x 3 min
Group 2)
3 min AMRAP:
2 Inchworms
4 Scap PU's
8 Plank Walks
(up/downs)

A. In a 7 min Window:
BB Pendlay Rows x 8
DB Rev. Fly's x 12
immediately into...
Tabata x 8
1) SL Sit-Ups
2) Flutter Kicks
3) SL Crunches
4) Leg Pulses

B. "King of the Hill"

In an 18 min Window:

10 DB Bent Over Row

20 Cals (MC)

10 DB Devils Press

20 DB Walking Lunges