Hyrox Class April 22, 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

6/side single arm hang clean to press

10 Double dumbbell front raise

20 Plate high arc russian twist (25/15)

Hyrox conditioning

Amrap 15 min

15 Plate Ground to overhead (24/25)

12 Plate overhead Alt Lunges (45/25)

9 Burpee to plate

250/200m Row or 12/10 Cal bike