05/29/26

5/29

FRIDAY

HXBXplus

Warm Up
Two Sets of:
:30 sec Side Plank (each)
50ft Banded Monster Walk
10 Empty BB GM's

*Allow 8 min to Warm Up Part A

A. Every 2:30 min, for 5 Sets:
2 Back Squats @ 80+%
+
5 Broad Jumps

B. Every 4 min, for 4 Sets:
(16 Minute Window)
400m Run
AMRAP in remaining time...
1 Strict Pull-Up
3 Air Squats
2 Strict Pull-Ups
6 Air Squats
3 Strict Pull-Ups
9 Air Squats
etc.
*no rest between sets, pick up where you left off when you return from Run at the top of every 4 minutes on a continuous clock to 16 minutes

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) PVC Pass Throughs
2) HR Push-Ups
3) SL Sit-Ups

A. Every 2 min, for 5 Sets:
Bench Press x 5
@ 31X1
immediately into...
Every 2 min, for 3 Sets:
Bench Press x 10
(no tempo)

B. "Point Break"
In an 18 min Window:
6 Turkish Get-Ups (3 each)
12 Rot. Med Ball Slams
18 SA DB Hang C & J's (9 each)
*200m Run at the top of every 6 min