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 BLOCK 1: AMRAP 9 MIN 20m Sandbag Lunges 300/200m Row or Ski REST 1 MIN BLOCK 2: AMRAP 9 MIN 10/8 Calorie bike 15 Wallballs REST 1 MIN BLOCK 3 AMRAP 9 MIN 6 Single DB Alternating Devils Press (50/35) 2nd floor run EXTRA CREDIT 100 BANDED PULL APARTS TO

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 Snatch Every 2min x 5 Sets 3 Muscle Snatch 2 Snatch Balance 1 OHS all at 50-60%1RM Then EMOM x 4 4x4 Snatch Pulls at 100%1RM Snatch AMRAP 3 MIN x 4 Sets 9 Wallballs (20/14) 6 Pushups 3 Power Snatch (135/95) REST 1 MIN

Warm up: 20 90/90 hip switch 10 Cat cows 10/side Firehydrants 10/side Clamshell 10 Bodyweight goodmornings 3/side WGS 30 sec glutebridge hold 10 Supermans to Snow Angels Strength: POSTERIOR AND PULL 4 Sets 10 Barbell RDL (75/55) 10 Double dumbbell Seated Shoulder Press 2 sets 5 Supinated Strict pull ups or 10 Supinated Ring rows 100FT Single Arm Suitcase Carry (24/16kg) 50FT EACH 5rds for time 15 min cap 250/200m Row/Ski/Bike erg or 12/10 Cal bike 10 Lateral Box Step overs 1

Split Jerk 10 Minute EMOM Min 1 & 2: 1 Split Jerk @70% 1RM Split Jerk Min 3 & 4: 1 Split Jerk @75% 1RM Split Jerk Min 5 & 6: 1 Split Jerk @80% 1RM Split Jerk Min 7 & 8: 1 Split Jerk @85% 1RM Split Jerk Min 9: 1 Split Jerk @90% 1RM Split Jerk Min 10: 1 Split Jerk @90+% 1RM Split Jerk Superset 5 L-Seated Dumbbell Z Press @ 8.5-9/10 RPE 7 Double Dumbbell Push Press @ 6-7/10 RPE *Rest as needed between sets. Front Rack Step Up 5 Barbell Front Rack Step Up (each leg) @8-9/10 RPE 3

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 30 Tibialis Raises 20m Heel walk 20m Ballet walks QUICK PLYO/SPEED WORK 3 Sets 20 Stationary Pogo Jumps (NASAL BREATHING WORK) 50FT lateral Skips 20 Alternating Banded Hip Flexion Marches 2 Sets 10/side Single KB Calf raise (24/16kg) 30 Wall tibialis raises Partner Hyrox work: 4rds for time (21 min cap) 20 Synchro Airsquats 1000m Bike