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: 5x5 Tempo Backsquats at RPE 5 2 Sec down 1 Sec up -MAKE SURE TO CONTROL DOWN THEN FAST UP EMOM x 15 min 1: 500/400m Row/ski or 1000m/800 Bike Erg min 2: 15-20 Ring Rows min 3: 10 Double Dumbbell Deadlifts + 20m Double dumbbell Overhead Walks (35/25)

Warm up: 20 90/90 hip switch 10 Cat cows 8/side firehydrants 8/side Knees over toes forward Body weight 20 sec/side isometric lunge hold 10 Sprawls 50FT bear crawls 50ft duck walks 20 Banded Pull aparts WEEKENDER: (NO TIME CAP) 5RDS 500m/400 Ski or Row or 1000m Bike Erg (SHARED) 30 Alternating Bodyweight Lunges (SHARED) 10 Double Dumbbell Devils Press (35/25) 2nd Floor Run Together ACESSORY: 3RDS 30 Sec copanhagen planks per side Rest 1 min between

Warm-up: 20 90/90 Hipswitch 10/side Knees over toes lunge 20 alternating warrior squats 20 Banded Pull aparts 20 Banded Front Raises 10 Plate ground to overhead Wrist prep every 1:30x 8 2 Hang Power Clean 1 Thrusters 5RDS FOR TIME (16 min cap) 15 Wallballs (20/14) 10 Deadlifts (185/125) 5 Double dumbbell devils press (50/35)

METCON: EMOM 30 Minutes MInute 1 - 20 Wall Balls (20/14) (10/9ft) Minute 2 - 25ft Handstand Walk Minute 3 - 8 Shuttle Runs (50ft) Minute 4 - 6 Sandbag Cleans (150/100) (OR 10 Deadlifts (315/225)) MInute 5 - Rest Time Cap each minute: 55 seconds SCALED EMOM 30 Minutes MInute 1 - 15 Wall Balls (20/14) Minute 2 - 15ft Handstand Walk Minute 3 - 6 Shuttle Runs (50ft) Minute 4 - 5 Sandbag Cleans (100/70)(OR 10 Deadlifts (225/155)) MInute 5 - Rest Knee Health 3 Sets 5 Heel Elevated

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: Every 10 Min x 3 Sets 1000/800m Row/Ski/Bike Erg 20 Thrusters at 75/55 or 35/25 DB 40m Burpee broad jumps -REST REMAINING TIME- THEN REPEAT FOR 2 MORE SETS REST REMAINING TIME FINISHER:2 Sets 30 sec per side copanhagen planks