Hyrox Class April 3, 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

EMOM x 12

1 Min of 20 off

Min 1: 6 Deadlifts (135/95)+ Max Alternating V-ups

Min 2: 30 Sec Max Calorie Row+ Max Plank Hold

Min 3: 15 Hanging Knee raise + Max box step ups

Metcon:

30-20-10 (15 min cap)

Sumo Kettlebell Deadlifts (24/16kg)

Double Dumbbell Push Press (35/25)

2nd Floor Medball run