Hyrox Class April 12,2024

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward Body weight

20 sec/side isometric lunge hold

10 Sprawls

50FT bear crawls

50ft duck walks

20 Banded Pull aparts

Partner Hyrox Work

IN 10 Min

1500m Row/Ski

Remaining time Max Reps Alternating Sandbag Lunges or Dumbbell back rack lunges

Rest 2 min

IN 10MIN

1000m Run runner or 4 x 3rd floor run.

Remaining time Shared burpee broad jumps (back and forth)

Rest 2 min

In 10Min

50/40 Cal Bike

Remaining time Max Reps Wallballs

Rest 2 min

IF TIME ALLOWS FINISHER:

3 Sets

20 Alternating hammer bicep curls

20 Banded Tricep extensions