07/24/26

7/24

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100ft Double KB Carry
(Front Rack)
:30 sec Side Plank (each)
50ft Banded Monster Walk
10 Alt. Cossack Squats
10 SL Hip Bridges

A. In a 16 min Window:
Four Sets of:
6 Back Squats @ 60-65%

B. Four Rounds for Time:
10 Lat. Burpees over DB's
50ft DB Walking Lunges
(50/35lbs; Farmers Hold)
10 Lat. Burpees over DB's

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Kang Squat
2) Tempo Air Squat
@ 3231
3) Goblet Hold GM

A. In a 16 min Window:
10-9-8...1
Deadlifts
*:20 sec wall sit between sets

B. "Point Break"
In a 15 min Window:
8 Wall Balls
10 Cals (MC)
12 KB Sumo DLHP
14 Squat Jumps
16 KB Swings
*200m Run at the top of every 5 min