07/09/26

7/9

THURSDAY

HXBXplus

Warm Up
Two Sets of:
25ft Banded Monster Walk
(forward & backward)
10 SL Hip Bridges (each)
10 Goblet Hold Kang Squats

*Allow 8 min to Warm Up Part A

A. Every 2 min, for 8 Sets:
Squat Cleans
1-3) 1.1 @ 68-78% of 1RM
4-6) 1 @ 78-83%
7-8) 1 @ 83-88%

B. Four Sets for Time:
6 Power Cleans @ 50% of 1RM
20 KB Alt. Rev. Lunges
(24/16kg; Farmers Hold)
*14 min TIME CAP

HXBX

Warm Up
Tabata x 9
1) Air Squats
2) Plank to Pike
3) Plank Shoulder Taps

A. In an 8 min Window:
w/ Barbell...
1.5 rep Strict Press x 6
*one rep = halfway up, back down, full lock out
Followed by...
Tabata x 6
1) SL V-Ups
2) Hollow Rocks
3) Flutter Kicks

B. "King of the Hill"
In a 16 min Window:
12 Rot. Medball Slams
16 Double DB Snatches
20 Cals (MC)