07/15/26

7/15

WEDNESDAY

HXBXplus

Warm Up
100m Run
Followed by...
Three Sets of:
100ft Pec Squeeze Walk
10 HR Push-Ups
10 Banded Lat Pulldowns

A. In a 15 min Window:
Two Sets of:
10-12 Close Grip Bench Press
@ 60-65%
immediately into...
Two Sets of:
10-12 Bench Press @ 60-65%

B. 11 min AMRAP:
7 Lat. Burpees over Rower
11 Toes to Bar
15/12 Cal Row

C. CORE
*If time Allows

HXBX

Warm Up
Tabata x 10
1) Air Squats
2) BW Rev. Lunges
3) Plank Hold
4) Kang Squats
5) High Knees

A. EMOM x 12
:35 on/:25 off
1) Curtsy Lunges
2) DB Bent Over Row
3) Banded Monster Walk
4) Empty BB GM's

B. "Point Break"
In a 16 min Window:
10 Single KB DL (each leg)
20 Alt. DB Hang C&J's
10 Cals (MC)
20 Air Squats
*:45 sec Plank Hold at the top of every 4 min