Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Kang squats
10 Dislocate
10./side tspine stretch
10 Scap pushups
20 Alternating Bodyweight Lunges
Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Kang squats
10 Dislocate
10./side tspine stretch
10 Scap pushups
20 Alternating Bodyweight Lunges
30sec wall sit hold
Strength: 3 sets (1
10 Double dumbbell hipthrust with a sec pause on top
10 Dumbbell romanian deadlifts (Moderate weight)
30 Plate russian twist (L+R=2 Reps)
Hyrox: Conditioning
8 Rounds for Total Reps in 32 minutes
40 second Max Bike
20 second Rest
40 second Max Burpees
20 second Rest
40 second Max Calorie Row
20 second Rest
40 second Max Wall Ball Shots (20/14 lb)
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