Hyrox Class April 9, 2025

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

30 Tibialis Raises

Plyo:

3 Sets

8 Reps Reactive tuck jumps

5/side Split Jumps

20 Banded pogo jumps

Midline

3 Sets

20 Alternating Dumbbell Marches

20 Tuck ups

1 Min elbow plank

Conditioning: (PARTNER)

10 Sets (BIKE)

30 sec on

30 sec off

-REST 2 MIN-

Part B Amrap 10 min

40 Wallballs (14/10)

20 Alternating Sync Kettlebell GOBLET Lunges

REST 2 MIN

Amrap 10

30 Cal Row Shared

15 Synchronized Burpees (REGULAR BURPEES)