05/28/26

5/28

THURSDAY

HXBXplus

Warm Up
Tabata x 8
1) Burpees
2) Plank to Pike
3) HR Push-Ups
4) PVC Pass Throughs

A. In a 20 min Window:
Bench Press
3 @ 70%
2 @ 75%
1 @ 80%
3 @ 75%
2 @ 80%
1 @ 85%
6 @ 60-70%
6 @ 60-70%

B. Five Rounds for Time:
6 Deadlifts @ 75% of 1RM
12 DB Floor Press (50/35lbs)
*12 min TIME CAP

HXBX

Warm Up
4 min AMRAP:
3 Inchworms
6 Plank to Pikes
9 Air Squats
12 Hip Thrusts

A. In a 6 min Window:
Front Squat x 5
@ 31X1
In a 6 min Window:
Banded Hip Thrusts x 5
*2 sec hold at the top of each rep
Followed by...
Six Rounds of:
:20 on/:15 off
1) Hollow Hold/Rocks
2) Flutter Kicks
3) Bicycles

B. "Level Up"
In a 16 min Window:
8 Cals (MC)
8 Goblet Squats
8 Single DB Step-Ups
*Add 2 reps each round