07/23/26

7/23

THURSDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Rounds of:
5 Down Ups
10 Jumping Lunges
15 Smurf Jacks

A. Four Rounds for Time:
400m Run
500m Row
25/20 Cal Bike
*28 min TIME CAP

B. "Hypertrophy"
Three Sets of:
:30 sec Pallof Hold (each)
8 DB Cuban Presses
8 Banded GM's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Medball Act.
2) Burpees
3) HR Push-Ups

A. In a 12 min Window:
1.5 Bench Press x 4
+
Bench Press x 4

B. "Tag"
In a 20 min Window:
8 SA DB Push Press (each arm)
12 Medball Rot. Slams
8 Medball Sit-Ups
12 Alt. DB Snatches
8 Push-Ups
200m Run