07/02/26

7/2

THURSDAY

HXBXplus

Warm Up
Three Sets of:
:30 sec Wall Sit
10 Goblet Hold Alt. Cossack Squats
:30 sec Side Plank (each)

A. In a 16 min Window:
Four Sets of:
8 Tempo Back Squats
@ 55%
*2 sec pause at bottom of Squat

B. For Time:
18-15-12-9
Toes to Bar
Double KB Front Squats
(24/16kg)
*After each set of Front Squats, perform 30ft Farmers Hold Walking Lunges/15ft forward, 15ft back
16 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Mountain Climbers

A. In a 10 min Window:
Three Sets (minimum):
DB Floor Press x 10
Close Grip Incline PU x 10
Leg Pulses x 20

B. "Level Up"
In an 8 min Window:
100m Run
6 DB Devils Press
*Add two DP's each round
-rest 3 min-
In an 8 min Window:
100m Run
6 Wall Balls
*Add two WB's each round