10/16/26

10/16

FRIDAY

HXBXplus

Warm Up
Three Sets of:
50ft Monster Walk
(Forward & Backward)
15 Banded Kick Backs (each)
50ft Suitcase Carry (each)
5 Burpee Broad Jumps

A. In a 20 min Window:
Establish a 2 Rep Max...
Sumo Deadlift

B. 12 min AMRAP:
12 Alt. Pistol Squats
8 Chest to Bars
4 Wall Walks
*Rx+ perform 6 Bar Muscle-Ups instead of C2B's

HXBX

Warm Up
200m Run
Followed by...
In a 4 min Window:
Banded Hip Flexor Stretch
Foam Roller
Banded GM's

A. Three Rounds of:
3 min on/1 min off
AMRAP:
5 SL KB Rom. DL
(each leg)
10 Squat Jumps
5 SA KB Thrusters
(each arm)
10 Squat Jumps

B. "Point Break"
In a 16 min Window:
6 Lat. Burpees over Bar
8 Deadlifts
10 KB Swings
*200m Run at the top of every 4 min window