Hyrox Class Feb 12, 2024

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

2 sets (PRIMER)

10/side single leg hops

10/side Single Leg Glute bridges

5 Jumping Medball slams

Agility Drills

30sec on 30 sec off (16min or 4 sets)

Shuttle runs

4 Corner Lateral Cone touches

Power Squats

Reverse lunge to step ups (15 sec left 15 sec right)

Every 2:30 x 6

12/10 Calorie Bike

12 Sumo KB High pull (24/20)

12 Back and forth hop over plate

Rest 30 sec between sets

IF THIS IS TOO HARD SCALED:

10/8 Cal Bike

8 Sumo KB High pull

8 Back and forth hop over plat