Basic Prehab/Activation
2 min machine
20 90/90 hipswitch
10 Deadbugs
10 Kang squats
10/side warrior squats
10 Jumping airsquats
10 Pushups
5/side WGS
HYROX MADNESS
Station 1: Amrap 10 min
50/40 Calorie Row
50 Wallballs
2 min Rest
Station 2: Amrap 10 min
5th floor run
80m Passes Farmers Carry (24/20)
80m Passes Burpee broad jumps
2 min rest
Station 3: Amrap 10 min
40 Stationary Single DB Back rack lunges (50/35)
40 Double dumbbell Pushpress
Alternating V-ups
*Pick one Dumbbell weight and its the same weight
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