Hyrox Class April 28,2025

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10 Jumping Airsquats

30 sec wallsit hold

Strength: Week 16

3 sets (HYROX SPECIFIC LEG WORK)

12 Alternating Back Rack Forward lunge (BARBELL)

20m Baned Quarter squats Forward and back walks

30 Sec Wallsit hold

Metcon: 4 Rounds for time

30 Airsquats

30 Alternating Forward lunges (TOTAL)

30m Broad jumps

3rd floor run

SCALE THE REPS TO 20 IF VOLUME IS TOO HIGH