06/26/26

6/26

FRIDAY

HXBXplus

Warm Up
200m Run
Followed by...
Tabata x 8
w/ an empty BB...
1) Strict Press
2) Push Press
3) Push or Power Jerk
4) Split Jerk

*Allow 7 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Split Jerks
1-4) 1.1 @ 60-70%
5-6) 1 @ 70-75%
7-8) 1 @ 75-80%
*2 sec pause in receiving position

B. For Time:
200m Run
25 DB Floor Press (50/35lbs)
250 Double Unders
25 DB Floor Press
200m Run

HXBX

Warm Up
Group 1)
3 min Row
Group 2)
3 min AMRAP:
3 Inchworms
6 Burpees
9 Squat Jumps

A. In a 12 min Window:
4 x 12 (minimum):
Banded DB Hip Thrusts
Heel Elev. Goblet Squats
Bulg. Split Squat (12 each leg)

B. "King of the Hill"
In a 16 min Window:
8 Single DB Step-Ups
12 Burpee Box Jumps
16 Wall Balls
20 Cals (MC)