Hyrox Class Feb 14, 2024

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward with kettlebell on top of knee

20 sec/side isometric lunge hold

10 Sprawls

50ft duck walks

Compromised work Fridays (Partner All Shared)

3 Rounds for time (15 min cap)

20 Alternating Goblet Reverse lunge (50/35)

16 Alternating Devils Press

500/400m Calorie row

Rest 2 min

3 Rounds (15 min cap)

30 Kettlebell Swings

20 Burpees

500m/400m Air Runner or 4th floor

Midline: 2rds

40 sec per side Copanhagen planks

15/side Feet elevated tuck ins on (benc)