Warm-up: (8 min) 10/8 cal machine or 200m Run 1RD 15/side Banded TKES 25FT Duck walks 25 FT Cossack Squats 5/side Lateral lunges 10 Jumping airsquats WEEK 1/4 (1 SET EVERY 2 MIN) 5sets of 5 Reps Front Squats RPE 7 Conditioning: 3RDS FOR TIME (15 min cap) 20 Alternating Single DB box step-ups (24/20) 20 Alternating hand dumbbell clean and jerks 500/400m Cal row or Ski or 1000m/800m Bike

Warm-up: (10 min) 20/ 90/90 Hipswitch 20 Alternating Plank Reach 10/side Tspine extensions 10 Kang Squats 10 IYTS 10 Lying floor angels (FACE DOWN) 30 Pull-aparts 30 Sec Latt stretch on the wall Build to your heavy Deadlifts in 12 min 5-5-3-3-2-2-1-1-1 5 Rounds for time 12 Snatch grip Deadlift (95/65) 12 OHS (95/65) 50FT Bear crawls

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: 21-15-9 Dumbbell Pushpress (35/20) 1000/800m Calorie Bike Erg -REST 2 MIN- STATION 2: 21-15-9 Double Dumbbell Front Squats 500/400m Row/Ski -REST 2 MIN- STATION 3: 21-15-9 Double Dumbbell Thrusters 3rd floor run or 400m/300m Runner Accessory work: 3

Successory 3 Sets 5 Single Arm Dumbbell Hang Squat Clean + Push Jerk (right) 5 Single Arm Dumbbell Hang Squat Clean + Push Jerk (left) 10 Goblet Squat *Rest as needed between sets to make sure you go unbroken. Floating Deadlift 3 Sets 5 Floating Deadlift @ 7-7.5/10 RPE *Rest as needed between sets. Core Work 3 Sets :30 GHD Belly Up Hold :45 Shoulder Taps (in plank position) :60 Forearm Plank *Rest as needed between sets. METCON: 5 Wall Walks 20 GHD Sit Ups 20 Hang Dumbbell Po

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 FOR TIME (PAIR 40MIN) BUY IN 1000/800m Row /SKI (AS FAST) into 100 Wallballs 200m Farmers Carry 80m Burpee broad jumps BUY OUT 2000m/1600 Bike Erg or 60/40 Cal Assault biker