09/24/26

9/24

THURSDAY

HXBXplus

Warm Up
In an 8 min Window:
T-Spine Hold on Roller
Band Distracted Pec Stretch
10 Powell Raises (each side)
100ft OH Plate Carry
10 Banded Lat Pulldowns
*Perform as much quality work as possible in window

A. In a 12 min Window:
:20 sec Bottom of Dip Hold
(on rings)
5 Ring Jump to Catch Position
5 Rowing Muscle Up Transition on Low Rings
*Perform as much quality work as possibe in window

B. For Time:
250 Double Unders
*EMOM starting at 0:00 perform 3 Ring Muscle-Ups or 5 Strict Pull-Ups
*12 min TIME CAP

HXBX

Warm Up
100m Run
Followed by...
Tabata x 6
1) Plank to Pike
2) HR Push-Ups
3) Mountain Climbers

A. In a 12 min Window:
DB Floor Press x 10
Close Grip Incline PU x 10
Leg Pulses x 20

B. "Level Up"
In an 8 min Window:
100m Run
6 DB Clusters
*Add two clusters each round
-rest 3 min-
In an 8 min Window:
100m Run
6 Wall Balls
*Add two WB's each round