09/22/26

9/22

TUESDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
50ft Med Ball Pec Squeeze Walk
10 Half Kneeling SA Presses (each)
50ft SA OH Carry (each)

A. In a 15 min Window:
Establish a 1RM Seated Strict Press
*We will retest this at the end of the 8 week cycle

B. Five Rounds for Time:
400m Run
500/450m Row
*25 min TIME CAP

HXBX

Warm Up
Tabata x 10
1) High Knees
2) Butt Kickers
3) Hip Bridges
4) HR Push-Ups
5) Cobra Pose

A. In a 12 min Window:
Posted SA DB Row x 8 (each)
BB Curls x 10 (narrow grip)
Banded Face Pulls x 12
Mountain Climbers x 20
(on sliders)

B. "King of the Hill"
In a 16 min Window:
8 DB/BB Power Cleans
16 SL Sit-Ups
8 DB/BB Shoulder to OH
16 Cals (MC)