Warm up:
2 min machine
6/side perfect stretch
10. Kang squats
10/side Warrior Squat Reaches
5 Inchworms
Movement Flow:
10. Airsquats
10. Alternating Reverse lunges
10. Sprawls
1 min plank hold
Hyrox (The Start) 35 min running clock
12.min amrap
3rd Floor run
15. Wall balls (14/10)
100FT Plate overhead walking lunges (25/15)
Rest 3 min
12min. Amrap
12/10 Calorie row or 10/8 Calorie Bike
20/15 Pushups
100FT Farmers Carry (24/16kg) or 50/35 Dumbbell
Rest 3 min
5 min
50 V-ups to finish
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