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
BASIC PREHAB POSTERIOR: 3 Sets (12-15 min)
8/side KB B-Stance Deadlifts (24/16 KB)
5 Reps Glute bridge Walk outs
20 Banded Hamstring Curls
3 Sets 30 sec on 30 sec off (AGILITY TIME UNDER TENSION)
Single leg hops (15 sec per side)
Banded Runs
Anti rotational Slams
HYROX CONDITIONING: (COMPROMISED RUNNING)
3 Rounds
30 Wallballs (14/10)
10/side Devils press (50/35)
500m/400m Row or Ski or 30/24 Cal Bike
*IF ROW AND BIKE IS NOT AVAILABLE YOU CAN GO FOR 400m Run via air runner
RX +20lbs wallballs
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