07/08/26

7/8

WEDNESDAY

HXBXplus

Warm Up
Two Rounds of:
:60 sec Bike or Row
3 Inchworms
6 Scap Push-Ups
9 Plank to Pikes

A. Every :90 sec, for 4 Sets:
(16 Intervals;24 minutes)
1) Bike or Row
2) HS Walk Practice
3) Bike or Row
4) 100ft Farmers Carry
+
100ft Front Rack Carry
(24/16kg)
*HS Walk mods = Wall Facing Walk Away/HS Hold/Wall Walks

B. Three Sets of:
10-12 Tempo DB Bench Press
@ 21X1
16-20 DB Death March (8-10 each leg)
10-12 SA DB Row (each arm)

HXBX

Warm Up
Tabata x 8
1) Kang Squats
2) DB Rom. DL (light)
3) Cossack Squats
4) OH Plate Hold

A. In a 12 min Window:
Sumo DL High Pulls x 8
Posted SL KB DL x 8
(each leg)

"Point Break"
In an 18 min Window:
6 DB Deadlifts
8 DB Hang Power Cleans
10 DB Shoulder to OH
12 Squat Jumps
*30 Cals at the top of every 6 min