METCON: AMRAP 8 Minutes @75% effort 20/16 Calorie Bike Erg 20/16 Calorie Ski (or Row) 10 Shuttle Runs (50ft) -rest 2 minutes- AMRAP 6 Minutes @80% effort 10 Shuttle Runs (50ft) 20/16 Calorie Ski (or Row) -rest 2 minutes- AMRAP 4 Minutes @85% effort 20/16 Calorie Bike Erg 10 Shuttle Runs (50ft) -rest 2 minutes- AMRAP 2 Minutes @90% effort 20/16 Calorie Ski (or Row) 20/16 Calorie Bike Erg -rest 2 minutes- For time @ 95% effort 10 Shuttle Runs (50ft) 20/16 Calorie Ski (or Row) 2

Basic Prehab/Activation 10 Cal Machine or 150m Run Air runner 5/side samson lunge pass thrus 10/side alternating scorpion stretch 10 IYTS 10 Scapula Pushups 20 Plank Shoulder taps 5 Inchworms pushups 12 DAYS OF HYROX EDITION (1HR TIME CAP) 1 Burpee tuck jump 2nd Floor run 3 Kettlebell Deadlfits 4 Kettlebell swings 5 Hand release pushups 6 Box jumps or step ups 7 Hanging Knee Raise 8 Wallballs 9 Medball situps 10 Medball alternating Lunges 11 Calorie Machine 12 Dumbbell Thr

Warm-up: (10 min) 20 90/90 Hip Switch 10/side Fire Hydrants 10 Cat Cows 5/side Perfect stretch 10 IYTS 10 Seal to downdog WRIST STRETCH 12 DAYS OF XMAS (TIME CAP 1 HOUR) 1 Bar muscle up / Chest to bar/ Pull ups/ Ring Rows 2 - 2nd floor run 3 - Deadlifts 4 - Hang power cleans 5 - Shoulder to overhead 6 - Box jumps 7 - Toes to bars 8 - Kettlebell Swings (24/16kg) 9 - Wallballs (20/14) 10- Burpees 11- Calorie Machine 12 Devils Press to Thrusters (35/20) -RX WEIGHT: 95/65-

Back Squat 10-12 Minute EMOM 1 Back Squat *Work up to a heavy single for the day. Front Squat 10-12 Minute EMOM 1 Front Squat *Work up to a heavy single for the day. Weighted Strict Pull Up 5-7 Sets Establish a 1RM Weighted Pull Up -Then- 2 Sets Max Strict Pull Up *Rest 2-3 minutes between sets. Log these reps in the notes. **This is where you put all the practice to the test!!! Core Work 3 Sets 30 Abmat Sit Up (as fast as possible) 10 Knees to Elbows *No rest in between set

Warm-up: (8 min) 1 min machine 10 Pass Thrus 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Airsquats 10 Alternating lunges 30 Sec wall sit hold WEEK of (3/4) Every E2MOM x 8 8 Sets of 3 Back Squats AT RPE 8-8.5 Conditioning: 12MIN CAP 100 Wallballs for time (20/14) Everytime you break 10/8 Calorie Row/ Ski or Bike Erg or 8/6 Assault bike 20m Bodyweight Lunges 20 Sec deadhang