Hyrox Class Jan 23, 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 (10 min cap)

3 Sets

10 Pendlay Rows with barbell (75/55)

10 Supinated Ring rows

30 Banded pull aparts

10 Toes to Rig

3 Rounds

1 Min weighted plank with (25/15 Plate)

Partner work (25 min cap)

Buy in 2000m/1600m Row (SHARED)

Into 6 Rounds

Partner 1: 10 Barbell Deadlifts (95/65)

Partner 2: 20m Burpee broad jumps

10 Synchro Hanging knee Raise

Flow:

After the buy in P1 Does Barbell Deadlifts while partner 2 is resting then Partner 1 rest Partner 2 does the work after which they will both do Synchro hanging Knee raise then switch movements for round 2 so on and so on.