07/17/26

7/17

FRIDAY

HXBXplus

Warm Up
Tabata x 4
1) Burpees
2) Plank to Pike
Followed by...
Tabata x 8
w/ an empty BB...
1) Strict Press
2) Push Press
3) Tall Jerks
4) Split Jerks

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 6 Sets:
Split Jerk
1-2) 1 @ 70-80%
3-4) 1 @ 80-84%
5-6) 1 @ 84-88%

B. EMOM x 16
1) 200ft Shuttle Run
2) 12/9 Cal Bike
3) 12/9 Cal Row
4) 8-10 Handstand Push-Ups
or
:30 sec Handstand Hold

HXBX

Warm Up
Tabata x 12
w/ an empty BB...
1) Lat. Burpees over Bar
2) Rom. DL
3) Front Squat
4) GM's
5) Alt. Rev. Lunges (back rack)
6) Plank Hold

A. In a 6 min Window:
Deficit Deadlift x 5
immediately into...
In a 6 min Window:
Deadlift x 5

B. "Level Up"
In a 12 min Window:
8 Cals (MC)
8 Burpee Box Jumps
*Add two reps to both mvnts every round

C. "Pipeline"