Hyrox Class Feb 7, 2024

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

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

20 sec/side isometric lunge hold

50ft duck walks

Compromised work

5 rounds for time (partner) 35 min cap

500m/400m row or 22/18 cal bike

16 alt synchro kettlebell forward lunges (24/16)

3rd floor run

30 shared wallballs (20/14)

Midline: 3rds

30 sec per side Copanhagen planks

10/side single banded mountain climbers

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