Hyrox Class April 10, 2025

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Firehydrants

10/side Banded clamshells

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

30 Banded pull aparts

3 Sets

12 Single Dumbbell Hip thrust (50/35)

12 Ring Rows

12 Single Kettlebell Upright rows (24/16kg)

3 Sets

20 Total Plank hip twist

50 Total Heel taps

Conditioning:

21-15-9

Bar deadlifts (95/65)

Calorie row /ski / Bike

40m Bodyweight walking lunges per set untill the last set

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