Hyrox Class Feb 19, 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 + Midlline

30sec on 30 sec off (12min or 3 sets)

Hurdle hops

Lateral Object Touches

Jumping lunges

Plate Overhed situps (15/10

20min amrap

Accumulate as many calories/meters on the rower/ski/run/bike

Every 15/12 Calories or 200m Run

Do

40m Shuttle runs + 6 Back and forth burpee broad jumps