09/14/26

9/14

MONDAY

HXBXplus

Warm Up
3 min of:
Banded Lat Stretch
Banded Perfect Stretch
Followed by...
Two Sets of:
3 SA DB Presses
3 DB Windmills
10 Goblet Hold GM's
10 Down Ups

*Allow 6 min to Warm Up Part A

A. "Aushoot"
For Time:
21 DB Thrusters (50/35lbs)
9 Burpees
15 DB Thrusters
15 Burpees
9 DB Thrusters
21 Burpees
*10 min TIME CAP

B. 10 min AMRAP:
In teams of 2...
Partner 1: 200ft Double KB Front Rack Carry (24/16kg)
Partner 2: Plank Hold
*The Partner carrying may only walk while the other partner is active in plank hold. 200ft = 1 Rep

HXBX

Warm Up
100m Run
Followed by...
Two Rounds of:
10 Air Squats
10 DB Kang Squats

A. Every :90 sec, for 6 Sets:
Rounds 1-3:
5 Front Squats
Rounds 4-6:
5 Back Squats
*build in weight as comfortable

B. "Partner Frenzy"
Six Rounds of:
2:15 on/:45 off
1) Row or Bike

2) AMRAP:
5 Deadlifts
5 G2O
5 Lat. Burpees over Bar