09/04/26

9/4

FRIDAY

HXBXplus

Warm Up
Two Sets of:
100m Run
10 Deadbugs
10 Cat Cows
25ft DB Death March

A. In an 18 min Window:
Deficit Deadlifts
(2" deficit)
5 @ 65%
3 @ 75%
1 @ 85%
5 @ 70%
3 @ 80%
1 @ 85+%
*Includes Warm Up Time

B. 16 min AMRAP:
4 Bar Muscle-Ups
8 SA KB Hang Snatches
(4 each arm; 24/16kg)
12 Goblet Squats
[8 C2B's or PU's if scaling MU]

HXBX

Warm Up
EMOM x 8
:40 on/:20 off
1) Inchworms
2) Goblet Kang Squats
3) Hollow Pulses
4) Superman Pulses

*Allow 4 min to Warm Up Part A

A. Every :90 sec, for 6 Sets:
Deadlifts x 5
*Build as comfortable

B. "Level Up"
In a 15 min WIndow:
8 Cals (MC)
8 KB Sumo DL
8 DB Clean & Jerks
8 Russian Swings
*Add two reps to each mvnt every round