Warm up: 20 90/90 hip switch 20 Alternating Bodyweight lunges 10/side Alternating toy soldiers 10/side Cossack Squats 10 Kang squats 16 alternating warrior Squats 10 Iyts 5 Inchworm pushups 1 min plank hold HYROX SPECIFIC WORK FOR TIME (30 min cap) Buy in 4000m /3200 Bike erg /2000m/1600 Row or Ski Then... SHARED 60 Single dumbbell box step-ups (35/20) 60 Single dumbbell goblet thrusters https://www.youtube.com/watch?v=5cPzyJmJFOA 60 lateral burpee over DB accessory if time a

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Fire hydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Every 3 min x 5 Sets 8 Deadlifts (135/95) 8 Double dumbbell rows (35/20) 30 Banded Pull aparts 8RDS FOR TIME 3 STRICT PULL UPS OR 9 RING ROWS 12 Kettlebell Sumo Deadlift High pull 20m Dumbbell Farmers carry

Hang Power Clean 7 Sets (New set every 1:30) 3 Hang Power Clean *Start at 50-55% of 1RM Power Clean and build to a challenging set of 3. Accessory 1 4-5 Sets 5 Goblet Hold Cossack Squat (each side) 8 Bumper Plate Overhead Walking Lunge (each leg) :30 Wall Sit Hold *Rest 2 minutes between sets. Accessory 2 3-4 Sets 10 Paloff Press (each side) 12 Deadbug (slow and REACH at the bottom) 50ft Double Kettlebell Front Rack Carry *Rest 2 minutes between sets. Metcon: 6 Sets (1 set e

Warm-up: (10 min) 2 min machine 20 90/90 hip stretch 10 Cat cows 10 Firehydrants 10 Good mornings 10 Airsquats 10 V-ups 3/Side WGS Wrist prep FBB: EMOM x 12 Min 1: 12 -15 Double dumbbell bench press (35/20) Min 2: 12-15 Deficit Pushups (2x45) Min 3: 2 Rope climbs / 6 Strict Pull-ups Conditioning AMRAP 12 12/10 Calorie Assault bike or 18/15 Cal Bike Erg 8 Double Dumbbell Thrusters (35/20) 4 Wall walks

Basic Prehab/Activation (10 min) 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 5/side WGS 20 Calf Raises 10m Bear Crawls 10m Duck Walks 20m Heel walk 20m Ballet walks PLYOMETRICS 3SETS 20 Pogo jumps 20 Alternating Lateral Shuffle 5 Seated Jump to vertical jump CONDITIONING 2RDS 50/40 Cal Row or Ski Shared or 1800/1500 Bike Erg 40 Thrusters (DB 35/20 BB 75/55) 20m Each burpee broad jumps