09/11/26

9/11

FRIDAY

HXBXplus

Warm Up
Two Sets of:
15 Banded Face Pulls
5 KB Windmills (each)
10 Deadbugs
5 HR Push-Ups

A. In an 16 min Window:
Bench Press
1) Max Reps @ 80%
2) Max Reps @ 65%
3) Max Reps @ 50%
*Includes Warm Up TIme

B. 18 min AMRAP:
2001m Row (Buy-In)
AMRAP in remaining time...
11 Box Jumps
11 Thrusters (95/65lbs)
11 Deadlifts
11 Push Jerks
11 KB Swings (24/16kg)

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded Glute Hold
2) Banded Sissy Squats
3) Kang Squats

A. In a 6 min Window:
BB Hip Thrusts x 6

In a 6 min Window:
Tempo DL x 6
*4 sec up/down

B. "King of the Hill"

In an 18 min Window:

9 DB Devil's Press

11 Incline Push-Ups

9 KB Sumo DL

11 Cals (MC)