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Hyrox Class April 7 ,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 13

Unilateral + Midline (1 set every 3 min)

3 sets

16 Alternating KB Goblet Alternating lunges (24/16kg)

10/side Firehydrants

10 Slow Toes To Rig


Metcon (15 min cap)

Buy in 75 Airsquats

3rds

20/15 Cal Row

20 Alternating Single dumbbell Box step ups

15 Goblet Pushpress


RX 50/35




 
 
 

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