Hyrox Class April 23, 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 (12 min)

3 Sets

6/side single bound jumping lunges

6/side Lateral Pause Hops

12 Glute bridge marches

Calf 3 sets

6/side Lunge to calf raise on plate (25lbs plate)

30 Tibialis Raises

Conditioning Duo conditioning (25 min cap)

Buy in 2000m Row (PARTNER BUY IN)

then... 5 Rounds for time

30 Wallballs shared (20/14)

2nd floor run together

20m Burpee broad jumps (10m each)