Hyrox Class Jan 17, 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

30 Sec Glute bridge hold

Main Strength: 3 sets of 10 Reps

Barbell Hip thrust (155/105)

Every after set do

30 sec copanhagen planks or 30 sec side planks (EACH SIDE)

Conditioning: 4 Rounds for time

30 Lateral hops over DB

20 Alternating Forward DB Goblet Lunges (24/16kg)

1o Goblet DB Thrusters

2nd floor medball run