Hyrox Class April 15, 2025

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

30 sec banded latt distractions

10/side alternating scorpion stretch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps

Strength (PUSH) : 3 sets (12 min cap)

10/side Dumbbell Pushpress

10-15 Hand release pushups

20 Alternating Dumbbell Drags

Hyrox conditioning Amrap 16 min

30 Plate in outs or Forward back hops

10 Medball situps

10 Plate ground to overhead (45/25)

10 Burpee to plate

-Every 4 min starting from zero stop and do a 2nd floor run and continue where you stop.

-you can switch the in hots or forward and back hops every after round