06/12/26

6/12

FRIDAY

HXBXplus

Warm Up
Three Sets of:
3 Spiderman Lunge to Rotation
(each side)
6 Scap Pull-Ups
12 Band Resisted Deadlifts

A. In a 20 min Window:
Three Sets of:
8-10 Rom DL @ 50-60% of 1RM DL
Followed by...
Three Sets of:
5 Deadlifts @ 65-75% of 1RM
*Includes Warm Up TIme

B. 10 min AMRAP:
20 Pull-Ups
20 DB Snatches
15 Pull-Ups
15 Alt. DB Snatches
10 Pull-Ups
10 Alt. DB Snatches

HXBX

Warm Up
200m Run
Followed by...
Two Rounds of:
3 Inchworms
6 Plank Shoulder Taps
9 DB Rom. DL

A. In a 12 min Window:
Deadlifts x 8
Banded Hamstring Curl x 12
Jumping Lunges x 16

B. "Point Break"
In a 16 min Window:
4 Wall Walks
8 Wall Balls
12 Cals (MC)
16 Squat Jumps
20 Plank Shoulder Taps
*200m Run at the top of every 4 min