01/22/25

1/22

WEDNESDAY

HXBXplus

Warm Up
Tabata x 8
1) DB Rev. Lunge (light)
2) Medball Hmastring Curl
3) DB Rom. DL
4) Deadbug

A. Every 2:30 min, for 4 Sets:
Banded Deadlifts x 12
@ 35% of 1RM
*The band should add about 35% of you 1RM tension at lockout

B. Every 6 min, for 3 Sets:
500/400m Row
10 Toes to Bar
15 Deadlifts
(225/155lbs)

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Jumping Air Squats
2) Plank to Pike
3) Shoulder Taps

A. EMOM x 9
:35 on/:25 off
1) Russian Step-Ups
(:20 sec each side)
2) DB Shoulder Flys
3) Goblet Kang Squat
(light)

B. "Partner Frenzy"
Every 4 min, for 24 min:
3 min on/1 min off

1) Row

2) AMRAP:
5 Dballs Over the Shoulder
10 Box Jumps