Hyrox Class April 29, 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

8/side Lunge position Dumbbell Press (25/15) or Moderate weight

8/side Bear Position Dumbbell drags

30 total plate high arc russian twist

Accessory 2 rds

30 Banded Pull Aparts

30 Banded Latt pull downs

Hyrox conditioning

5 Rounds (16 min cap)

2nd Floor Medball run

10 Medball situp to press (20/14)

10 Alternating Devils press (50/35)