Hyrox Class April 14,2025

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10 Jumping Airsquats

30 sec wallsit hold

Strength: Week 14

E3MOM x 5

5x5 Box Squats (95/65)

*PAUSE A SECOND THEN EXPLODE UP

Every after set do 12 Elevated calf raise at 15lbs plate

Hyrox Conditioning:

EMOM x 15

Min 1: 200m/150m Row

Min 2: 8-10 Double Dumbbell thrusters (35/25)

Min 3: 10-12 Toes to rig