Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10/side Firehydrants 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10/side Lateral Lunges 1min plank Strength: UNILATERAL + Hip Flexor 3 SETS 16 Alternating Barbell Backrack Forward Lunges (75/55) 8/side Bodyweight Single leg Hip thrust 20 Plank Side to side rotation 5RDS (16 min cap) 30 Airsquats 20/16 Calorie Row/ Ski/ Bike Erg or 15/12 Calorie Bike

METCON: AMRAP 20 Minutes (at 75-80% pacing effort) Max Calorie Bike Erg *at minutes 0, 4, 8, 12, 16 complete: 100ft Sled Push (190/145) (OR 25ft Single Dumbbell Lunge (70/50)) 10 Dumbbell Deadlifts (2x70/50) 100ft Dumbbell Farmer Carry (2x70/50) Target Calories: 150/120+ SCALED AMRAP 20 Minutes (at 75-80% pacing effort) Max Calorie Bike Erg *at minutes 0, 4, 8, 12, 16 complete: 100ft Sled Push (145/125) (OR 25ft Single Dumbbell Lunge (50/35)) 10 Dumbbell Deadlifts (2x50/35) 1

Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soliders 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworms pushups 1 min plank hold HYROX SPECIFIC WORK: STATION 1: 3RDS 1000m/800m Bike 10 Alternating Devils Press REST 2 MIN STATION 2: 3RDS 500/400m Row / Ski 20 Wallballs REST 2 MIN STATION 3 3RDS 400m/300m Runner 20m Dumbbell Back Rack lunges Accessory work: 3RDS (SAME AS LAST WEEK) 20 Double dumbbell

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Push Jerks 5 Sets or 5 Reps build to heavy Conditioning (15 min cap) 5RDS 3rd Floor run 3 Wall walks 15 Front Squats (95/65)

Back Squat 5 Sets 2 Back Squat @85-90% 1RM Back Squat *Rest as needed between sets. Front Squat 10 Sets 3 Front Squat @78-93% 1RM Front Squat *Rest as needed between sets. Squat Snatch + Snatch Balance 15 Minute EMOM Min 1-5: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @5.5/10 RPE Min 6-10: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @6/10 RPE Min 11-15: Squat Snatch + Snatch Balance + Squat Snatch + Snatch Balance @6.5/10 RPE Core Work 3 S