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 1000m TEST RUN ON AIR RUNNER THEN 10-9-8-7-6-5-4-3-2-1 Double Dumbbell Front Squats Double Dumbbell Pushups Double Dumbbell Lunge (ANYHOW) Finisher: 3 Sets 12 Dumbbell Calf raise 12 Single Dumbbell Overhead situps

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 4 Sets 1 SET EVERY 3 MIN 5 Deadlifts 5 Pushjerks 5 Front Squats 135/95 or RPE 6.5-7 3RDS 500m/400m Row/ski or Bike Erg 12 Deadlifts at bodyweight (SCALE AS NEEDED) 21 box jumps (24/20)

Back Squat 10 Sets 3 Back Squat @79-84% 1RM Back Squat *Rest as needed between sets. Front Squat 5 Sets 3 Front Squat @84-89% 1RM Front Squat *Rest as needed between sets. Power Clean + Hang Power Clean (OPTIONAL) 10 Minute EMOM Min 1-5: Power Clean + Hang Power Clean + Power Clean + Hang Power Clean @6/10 RPE Min 6-10: Power Clean + Hang Power Clean + Power Clean + Hang Power Clean @6.5/10 RPE Accessory Work 3 Sets :45 Single Arm Kettlebell Front Rack Hold (each arm) 25ft Si

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 8 min x 5 sets 1000/800m Bike Erg or 30/24 Calorie Bike 20m Burpee broad jumps 500/400m Row OR CAL SKI 10 Dumbbell Thrusters Dual 35/20 REST REMAINING TIME FINISHER: 3 SETS 20 Alternating V-ups 10 Hollowrocks

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull aparts 30 Sec Latt stretch on wall Burgener Cleans 10 Front Sotts press at empty bar Primer EMOM x 5 1 High Hang Muscle Snatch 1 Muscle Snatch 3 OHS RPE 4-5 Every 1:15 x 5 1 Power Snatch 1 Hang Power Snatch 3 OHS RPE 7-8 CHIPPER: (13 min cap) 50 Pushjerks (95/65) 25 Bar facing Burpees 50 Wallballs 25 Bar Facing burpees