04/14/25

4/14

MONDAY

HXBXplus

Warm Up
200m Run
Followed by...
Two Sets of:
Banded Lat Pull-Downs x 10
50ft OH Plate Carry
HS Hold x :15 sec

*Allow 5 min to Set Up Part A

A. "Gymnastics Work"
In a 15 min Window:
Jumping Pull-Ups x 5
Negative Pull-Ups x 3
Strict Pull-Ups x 3
KIpping Pull-Ups x 5
Jumping Bar MU x 3
Bar MU Attempt x 3
Free Work on Bar in remaining time

B. 10 min AMRAP:
10 Strict HSPU's
20 Cal row
30 DU's

HXBX

Warm Up
200m Run
Followed by...
2 Rounds:
Air Squats x 10
Lunges x 10

A. EMOM x 9
:35 on/:25 off
1) DB Alt. Lunges
2) DB Rom. Deadlifts
3) Back Squats (light)

B. "Tag"
In a 20 min Window:
800 Cal Bike (Buy-In)
*break up cals however
directly into...
AMRAP:
8 Single DB Step-Ups
16 Box Jump Overs
8 DB Goblet Squats
16 Wall Balls