06/30/26

6/30

TUESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Two Sets of:
15 Banded GM's
10 SL Hip Bridges (each)
15 Banded Pull Throughs
10 Russian KB Swings

*Allow 6-8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Squat Cleans
1-2) 1.1 @ 65-75%
3-4) 1 @ 75-80%
5-6) 1 @ 80-85%

B. Eight Rounds for Time:
10 Bar Facing Burpees
5 Power Cleans @ 50% of 1RM
*14 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 12 min Window:
SA DB Row x 8 (each)
BB Curls x 10 (narrow grip)
Banded Face Pulls x 12
immediately into...
Three Rounds of:
:40 on/:20 off
Medball Partner Sit-Ups

B. "King of the Hill"
In a 16 min Window:
8 DB/BB Power Clean
16 SL Sit-Ups
8 DB/BB Shoulder to OH
16 Cals (MC)