Hyrox Class Jan 16, 2024

Warm up:

20 90/90 hip switch

10 Cat cows

8/sude Tspine stretch

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

30 sec glutebridge hold

30 Banded pull aparts

Pull day Thursday (15 min cap)

3 Sets

8/side bird dog rows with 1 DB on bench (35/25)

8/side Dumbbell drags with heavy dumbbelll (50/35)

10 Supinated Ring rows

Midline: 3 sets

20 Alternating V-ups (L+R=2)

10 Toes to rig

50 Heel taps (L+R=2)

Partner work (25 min cap)

Buy in 2000m/1600m Row (SHARED)

Into 6 Rounds

Partner 1: 12 Single Kettlebell Sumodeadlift high pull (24/16kg)

Partner 2: 20m Burpee broad jumps

10 Synchro Medball situps (20/14)

Flow:

After the buy in P1 Does KB SDHP while partner 2 is resting then Partner 1 rest Partner 2 does the work after which they will both do synchro medball situps then switch movements for round 2 so on and so on.