Hyrox Class April 24, 2025

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Firehydrants

10/side Banded clamshells

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

30 Banded pull aparts

4 Sets (EVERY 2:30 x 4)

8 Bar Deadlfits AT 50% OF YOUR CLEARED WEIGHT ON LAST TEST

10 Ring rows or Banded Pull ups

CORE 1 SET

60 Reps Plate high arc russian twist

6 Reps for quality dragon flags

Conditioning: (15 min cap)

5 Rounds

12 Kettlebell High pull (24/16kg)

12 Alternating Box Step ups (SINGLE DB)

10/8 Calorie bike or 150/120m Air runner