Hyrox Class April 16, 2025

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

30 Tibialis Raises

Plyo + Calf Strength (15-20MIN)

3 Sets

10 Banded Squat Jumps (Partner)

6/side Lateral Pause Hops

20 Wall sit marches

Calf 3 sets

6/side Lunge to calf raise on plate

20 Sec Calf Raise hold both

Conditioning: (PARTNER)

10 RDS FOR TIME ( 25 min cap) 20 Wallballs (SHARED)

20m Burpee broad jumps (10M EACH)

2nd Floor run together