07/13/26

7/13

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Three Sets of:
1 Turkish Get-Up (each arm)
3 KB Windmills (each arm)
50ft OH Carry (each arm)

A. "Option 1"
For Time:
250ft Handstand Walk
*6 min CAP
"Option 2"
EMOM x 6
2-4 Wall Walks

B. Four Rounds for Time:
400m Run
15 Med Ball Step-Overs
(24"/20"; 20/14lbs)
100ft OH Plate Walk (45/35lbs)
15 Med Ball Sit-Ups

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
5 Kang Squats
7 Tempo Air Squats @ 42

A. In a 15 min Window:
5-4-3-2-1
Banded Front Squats
*Build as comfortable
immediately into...
5-4-3-2-1
Banded Back Squats
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Alt. DB Snatches
12 Goblet Squats
14 SA Clusters (7 each arm)
16 Cals (MC)