04/04/25

4/4

FRIDAY

HXBXplus

Warm Up
Two Rounds of:
10 Cals (MC)
20 BW Walking Lunges
10 Empty BB Back Squat
20 KB Swings (light)

*Allow 10 minutes to Warm Up/Set Up Part A

A. "Ten-Minute Capacity Test"
For Max Reps:
4 min Max Cal Row
-rest 1 min-
3 min Max Pull-Ups
-rest 1 min-
2 min Max Back Squat
(75% of bodyweight)
*BB can be taken from rack
-rest 1 min-
1 min Max Shoulder to OH
(135/95lbs)
*BB can be taken from rack
*One score of max Reps

B. Three Sets of:
KB Cossack Squat x 8
(each leg; goblet hold)
Hanging Strict Leg Raises x 10

HXBX

Warm Up
Tabata x 10
1) Burpees
2) DB Rom. DL
3) Hollow Hold
4) Superman Hold
5) Plank to Pike

A. In a 10 min Window:
Deadlift x 6
@ 4 sec down & up

B. "Level Up"
In an 18 min Window:
10 Cals (MC)
10 Russian KB Swings
10 Box Jumps
*Add two reps to all mvnts each round