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: (40MIN) GROUP 1: BUY IN 1000/800m Row /SKI (AS FAST) into 50 Airsquats 50m Burpee broadjumps 100m Farmers carry (4xYOGA TO GUARD) -REST 3 MIN- GROUP 2: BUY IN 2000m BIKE or 60/50 ASSAULT BIKE(AS FAST) into 50 Double Dumbbell Pushpress (35/20) 50 Wall

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 the wall Burgener Snatch 10 Front Sotts press at empty bar Snatch: Every 1:30 x 5 5x4 Behind the neck pushpress RPE 5 Every 1:30 x 5 3 Touch and go power snatch RPE 6-7 Chipper (15 min cap) 5 RDS 12 Deadlifts (185/125) 9 Burpee box jump ov 66ers (24/20) 6 Chest to bars

Knee Health 3 Sets 7 Sandbag Bear Hug hold Reverse Step Up (each leg) 7 Goblet Hold Cossack Squat (each leg) :30 Double Kettlebell Front Rack Hold Wall Sit March *Rest as needed between sets. Snatch 3 Snatch @60-65% 1RM Snatch 2 Snatch @65-70% 1RM Snatch 1 Snatch @70-75% 1 RM Snatch 3 Snatch @65-70% 1 RM Snatch 2 Snatch @70-75% 1RM Snatch 1 Snatch @75-80% 1RM Snatch 1 Snatch @80-85% 1 RM Snatch 1 Snatch @85-90% 1RM Snatch 1 Snatch @90-95% 1RM Snatch 1 Snatch @95-100% 1RM Snat

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