10/20/26

10/20

TUESDAY

HXBXplus

Warm Up
2 min Bike or Row
Followed by...
Two Rounds of:
5 Scap Pull-Ups
5 Kip Swings
5 Ring Rows

*Allow 4-5 min to Warm Up Part A

A. "Density Test"
For Max Reps:
:90 sec Max Bar Muscle-Ups
-1 min rest-
:60 sec Max Bar Muscle-Ups
-1 min rest-
:30 sec Max Bar Muscle-Ups

B. EMOM x 6
1) 12-15 C2B's
2) 10-12 Ring Dips

C. Three Sets of:
For Max Reps...
2 min/1 min off
300ft Shuttle Run (Buy-In)
Max Wall Walks in remaining time
*One score of Max Wall Walks

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank Hold
(on hands)
2) Medball Activation
3) Cobra Pose

A. EMOM x 12
:35 on/:25 off
1) Bench Press
2) Knee Tucks
(on floor)
3) Box Dips
4) Leg Pulses

B. "Point Break"
In an 18 min Window:
8 SA DB DL's
(8 each)
10 SA DB Push Press
(10 each)
12 Push-Ups
14 Alt. DB Snatches
*20 Cals at the top of every 6 min