Hyrox Class Feb 24,2024

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10 Cat cows

5/Side WGS

10 Plate Squat Reaches

10 Alternating Plate hug Reverse lunges

10 Hollow rocks

10 Bodyweight Jefferson curls

Strength: Week 6 (CONTRAST)

4 Sets (1 Set every 4 min)

10 Fast Barbell Squats 75/55 or 50%1RM Control down fast up

20m Bodyweight Lunges

30 Sec Wall sit hold

Conditoning: (15 min cap)

Buy in 100 Single unders or Jumping jacks

5 Rounds

12/10 cal Bike or 15/12 Cal Row

10 Lateral Step overs (24/20)

10 Sumo Kettlebell Deadlifts with KB (24/16kg) or 50/35 DB

Buy out 100 Single unders or jumping jacks