Hyrox Class April 8, 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: 3 sets

10 Seated Double Dumbbell Hang Clean to press

10 Banded Pushups

10-15 Sec Banded pull up hold or Ring row hold

1 Round

50 Plate High Arch Russian Twist (15/10)

Conditioning (PARTNER) (25 min AMRAP) 30 Shared Ketlebell Swings (24/16)

20 Shared Dumbbell Push Press

10/8 Calorie Bike Each

AFTER EACH ROUND EACH PARTNER GOES 1 PASS OF SLED PUSH OF HYROX WEIGHT