Hyrox Class April 18, 2024

Warm up:

5 Floor Run

50FT High knees

50FT Butt kicks

50FT Cariocas

50FT Alternating Cossack Squats

50FT Bear Crawls

10. Kang Squats

30 Sec Wall sit hold

HYROX (Time on feet) (35 min running clock)

2RDS

4TH FLOOR RUN

20 Burpee Broad Jumps

2RDS

4TH FLOOR RUN

20 Back and forth Farmers Carry (1 pass =25FT)

-24/16kg or 50/35 Dumbbell

2RDS

4TH FLOOR RUN

30 Calorie Row or Ski

Rest 2 min before switching to the next station

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