09/09/26

9/9

WEDNESDAY

HXBXplus

Warm Up
Two Sets of:
15 PVC Pass Throughs
15 Supinated Banded Pull-Aparts
5 DB Powell Raises (each)
50 Single Unders

A. Three Sets of:
4 min on/2 min off
5 Wall Walks
50 DU's
5 Wall Walks
Max Alt. SA DB Devils Press
(50/35lbs) in remaining time
*Record all 3 scores of max SA Devils Press

B. Three Sets of:
6-8 Ring Pop Swings
6-8 Ring Jump to Catch Position
Ab-Wheel Rollouts (use barbell)

HXBX

Warm Up
EMOM x 6
:35 on/:25 off
1) Banded Glute Hold
2) Banded Sissy Squats
3) Kang Squats

A. In a 6 min Window:
BB Hip Thrusts x 6
In a 6 min Window:
Sumo Deadlifts x 6
*Build as comfortable for both mvnts

B. "Level Up"
In an 18 min Window:
8 DB Devil's Press
8 Box Jumps
8 KB Sumo DL
8 Cals (MC)
*Add 2 reps to all mvnts each round