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
Skill
10-15MIN Technique Build with Sled Push and Burpee broad jump
HYROX MADNESS
Station 1 3RDS Amrap 9 min
10 Synchro Goblet Thrusters (50/35)
10 Synchro Burpees
2nd Floor run
2 min Rest
Station 2: 3RDS Amrap 9 min
20 Alternating Goblet Lunges
10 Sprawls
10/8 Cal Bike
2 min rest
Station 3: 3RDS Amrap 9 min
15 Wallballs (20/14)
10 Alternating Devils Press
10/8 Cal row
*Pick one Dumbbell weight and its the same weight
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