02/06/26

2/6

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
30 Single Unders
10 Banded Lat Pull Downs
10 Empty BB Tall Jerks

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 3 @ 50-60%
3-4) 2 @ 60-65%
5-6) 1 @ 65-70%
*2 sec pause in dip and receiving position

B. EMOM x 12
1) 50 DU's
2) 15 Wall Balls (20/14lbs)
3) 10 Chest to Bars
At the 12:00 min mark...
Two Rounds for Time:
50 DU's
15 Wall Balls
15 Chest to Bars

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) Hip Bridges
3) BW Rev. Lunges

A. EMOM x 12
:35 on/:25 off
1) Weighted SL Step-Ups
(left)
2) Weighted SL Step-Ups
(right)
3) Curtsy Lunges
4) KB Sumo DL

B. "King of the Hill"
In a 16 min Window:
200m Run
8 Single KB DL's
12 KB Swings
16 SA KB Push Press
(8 each arm)
20 Air Squats