Hyrox Class Jan 15, 2024

Warm up:

20 90/90 hip switch

10/side Firehyrdrants

10 Plate Squat Reaches

10 Plate Ground to overhead

10 Pike calf raises

5/side worlds greatest stretch

PREHAB: 3 Sets (12-15 min)

10 Banded Spanish Squats with 1 Light Kettlebell

10 Single kettlebell calf raise

30 Fast tibialis raises

3 Sets 30 sec on 30 sec off (AGILITY TIME UNDER TENSION)

banded runs

skater hops

Power Squats

HYROX CONDITIONING: (COMPROMISED RUNNING)

4 Rounds (22 min cap)

20 Wallballs (14/10)

10 Alternating Devils Press (50/35)

4FT Floor Run

RX +20lbs wallballs