09/28/26

8/3

MONDAY

HXBXplus

Warm Up
Three Rounds of:
50ft Monster Walk Forward
50ft Monster Walk Backward
:30 sec Plank (each)
50ft BW Walking Lunges
:40 sec Wall Sit

A. "Marissa Dont Mess Around"
7 min AMRAP:
10 Wall Balls (20/14lbs)
20 DU's

B. Three Sets of:
12 SA Rows (each)
12 Heel Elev. Goblet Squats
20 DB Deadth March (10 each)

C. Three Sets of:
(Chest Supported Position)
10 DB T's
10 DB Y's
10 DB I's

HXBX

Warm Up
Group 1)
Row x 2:30 min
Group 2)
2:30 min AMRAP:
3 Inchworms
5 Kang Squats
7 Tempo Air Squats @ 42

A. In a 15 min Window:
5-4-3-2-1
Banded Front Squats
*Build as comfortable
immediately into...
5-4-3-2-1
Banded Back Squats
*Build as comfortable

B. "King of the Hill"
In a 16 min Window:
10 Alt. DB Snatches
12 Goblet Squats
14 SA Clusters (7 each arm)
16 Cals (MC)