07/03/26

7/3

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
20 Plate Hops
10 Banded Face Pulls
10 Rev. Snow Angels
50ft SA OH Carry (each)

A. EMOM x 12
1) 2 Wall Walks
+
:15 sec Nose to Wall Hold
2) Double Under Practice
3) HS Walking Practice
4) Rope Climb Practice
*Allow :10-:15 sec for transition time on stations 2-4

B. Four Rounds for Time:
75 Double Unders
5 Wall Walks
10 Strict Pull-Ups
5 Wall Walks
*22 min TIME CAP

HXBX

Warm Up
Tabata x 6
1) Down Ups
2) High Knees
3) Butt Kickers
Tabata x 6
w/ an empty BB...
1) Deadlift
2) Back Squat
3) Zercher Squat

A. In a 12 min Window:
Zercher Squats x 8
Front Elev. Lunges x 10 (each)
Cursty Lunges x 12 (6 each)

B. "EMOM Mania"
EMOM x 20
:40 on/:20 off
1) Bike
2) Russian KB Swings
3) DB Thrusters (light)
4) DB Glute Bridges
5) Lateral Lunges