Hyrox Class Jan 21, 2024

Basic Prehab/Activation

2 min machine

10 Passthrus

10 Dislocates per side

90/90 Hipswitch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps

Strength: Day 2 (Push and Contrast) 3 Sets (10 min cap)

10 Seated Double Dumbbell Press (25/15)

10 Banded Presses

20 Alternating Plank Front Reaches

2 Sets Midline

20 Hollow rocks

20 Plate Overhead Russian Twist

4 Rounds for time (16 min cap)

10 Single Arm Pushpress R (50/35)

50FT Dumbbell Single arm farmers carry (R)

10 Single Arm Pushpress L(50/35)

50FT Dumbbell Single Arm Farmers Carry (Left)

20 Pushups