06/29/26

6/29

MONDAY

HXBXplus

Warm Up
Two Sets of:
50ft Pec Squeeze Walk
3 KB Windmills (each)
6 PVC Pass Throughs
9 HR Push-Ups

A. In an 18 min Window:
Bench Press
3 @ 70%
2 @ 80%
1 @ 85-90%
2 @ 80-85%
1 @ 90%
1 @ 90+%
*Includes Warm Up Time

B. Three Sets of:
3 min on/2 min off
AMRAP:
12 DB Shoulder to OH (50/35lbs)
15 Box Jump Overs (24"/20")
18 Pull-Ups
Max DB Step Overs
(50/35lbs; 245"/20")
*Reset each Set and record all 3 scores of Rounds+Reps

HXBX

Warm Up
100m Run
Followed by...
Tabata x 8
w/ a mini-band...
1) Squats
2) Monster Walk
3) Glute Kickbacks (left)
4) Glute Kickbacks (right)

A. In a 12 min Window:
1.5 rep Back Squat x 6
Deficit Stiff-Legged DL x 8
DB Alt. Rev. Lunges x 10
(each leg; farmers hold)

B. "Tag"
In a 20 min Window:
60 Cals (MC)
60 Medball Step-Ups
60 Wall Balls
60 Air Squats