Hyrox Class Feb 20, 2024

Warm up:

20 90/90 hip switch

10 Cat cows

8/sude Tspine stretch

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

30 sec glutebridge hold

30 Banded pull aparts

Pull day Thursday (1 Set every 5 min)

3 Sets

15 Banded Deadlifts

10/side Bird dog rows

8-10 Banded Pull ups

Conditioning (18 min cap)

100-80-60m

DBL DB Farmers Carry 24/16kg or 50/35

30-30-30

Single Kettlebell swings 24/16kg

20-20-20

Box Step ups (Bodyweight) (24/20)

FOR THE KB SWINGS AND FARMERS CARRY USE ONLY ONE WEIGHT