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: 21-15-9 Burpee to plate 250m Row / Ski -REST 2 MIN- STATION 2: 21-15-9 Hand Release pushups 500m/400m Bike Erg -REST 2 MIN- STATION 3: 21-15-9 Double Dumbbell Thrusters (35/20) 3rd floor run 400m/300m Runner 20m Dumbbell Back Rack lunges Accessory wor

Front Squat 10-12 Minute EMOM 1 Front Squat *Work up to a heavy single for the day. SECOND DAY TO MAX OUT YOUR SQUATS!!! IF YOU DIDN'T HIT WHAT YOU WANTED TO ON MONDAY, THIS IS THE DAY TO ATTACK! *IF YOU DID PR, THEN YOU CAN SKIP THESE SQUATS! Back Squat 10-12 Minute EMOM 1 Back Squat *Work up to a heavy single for the day. SECOND DAY TO MAX OUT YOUR SQUATS!!! IF YOU DIDN'T HIT WHAT YOU WANTED TO ON MONDAY, THIS IS THE DAY TO ATTACK! *IF YOU DID PR, THEN YOU CAN SKIP THESE SQ

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