02/18/25

2/18

TUESDAY

HXBXplus

Warm Up
EMOM x 8
:40 on/:20 off
1) KB Halos
(:20 sec each direction)
2) SA KB Strict Press
(:20 sec each arm)
3) KB Rom. DL
4) KB Kang Squats

*Allow 10 min to Warm Up Part A

A. Eight Sets of:
Deadlift x 3
@ 60-70% of 1RM

B. Three Rounds for Time:
80 DU's
40 KB Swings (32/24kg)
20 Alt. Rev. Lunges
(Single KB; Goblet Hold; 32/24kg)

HXBX

Warm Up
EMOM x 6
:40 on/:20 off
1) Banded GM's
2) Couch Stretch
(:20 sec each)

A. In an 8 min Window:
3 x 12 (minimum) of...
Seated Banded Rows
DB Rev. Fly's
directly into...
Six Rounds:
:30 on/:15 off
1) Medball Toss
2) Medball Toss (left)
3) Medball Toss (right)

B. "Level Up"
In a 9 min Window:
200m Run
10 Dball Box Jump Overs
*add 2 reps to Dball Box Jump Overs each round
-3 min rest-
In a 9 min Window:
10 Cal Row
10 Alt. DB Snatches
*add 2 reps to both mvnts each round