04/29/26

4/29

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
10 Dead bugs
5 SL Leg Hip Bridges (each)
15 Banded Pull-Throughs
:30 Side Plank (each)

A. Three Sets of:
12 Rom. DL @ 30-40%
of 1RM Deadlift
:30 sec Pallof Hold
(each side)

B. Four Rounds for Time:
400m Run
100ft DB Walking Lunges
(Farmers Hold; 35/25lbs)
200m Run
10 DB Devils Press
(35/25lbs)
*25 min TIME CAP
Goal < 20 min

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Superman Hold
3) Hollow Hold

A. In a 12 min Window:
4 Tempo Back Squat
@ 31X1
+
2 Back Squat
(No Tempo)

B. "Tag"
In a 20 min Window:
6 Dball Box Jump Overs
8 Dballs over Shoulder
10 Dball Sqauts
200m Run