06/09/26

6/9

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
10 Banded Pull-Aparts
5 Dive Bomber Push-Ups

A. In an 18 min Window:
Bench Press
3 @ 70%
2 @ 75-80%
1 @ 80-85%
3 @ 75-80%
2 @ 80-85%
1 @ 85-90%
5 @ 65%
5 @ 70%
*Includes Warm Up Time

B. EMOM x 8
1) 250ft Shuttle Run
2) 10 DB Floor Press (50/35lbs)
3) 50 DU's
4) 5 Devils Press
immediately into...
Two Rounds for Time:
250ft Shuttle Run
10 DB Floor Press (50/35lbs)
50 DU's
5 Devil's Press

HXBX

Warm Up
Tabata x 10
1) Knee to Chest Stretch
2) Burpees
3) Inchworms
4) Scap Push-Ups
5) Superman Hold

A. In a 12 min Window:
Turkish Get-Ups x 8 (4 each)
BB Curls x 12 (from knees)
KB Gorilla Rows x 16
(8 each)

B. "King of the Hill"
In an 18 min Window:
8 DB Bent Over Row
12 DB Power Cleans
16 Ab-Mat Sit-Ups
200m Run