Hyrox Class Feb 26, 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

40sec on 30 sec off (12min or 3 sets)

Lateral Hurdle Jump

https://www.youtube.com/watch?v=5SDMShH7qHE

Banded Quarter Squat Jumps

https://www.youtube.com/watch?v=oHfFed-52RY

Medball Forward throw (20 sec left 20 sec right)

Elbow Plank Switches

Baseline (RECORD YOUR TIME) (20 min total)

20 min cap

2000m Row

75 Wallballs