Hyrox Class Jan 24, 2024

Warm up: (10 min)

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 (12-15 min cap)

15 Banded Floor Hipthrust

30 sec /side copanhagen planks

6/side single dumbell reverse lunge to knee drive (35/30)

Body weight Conditioning: 5 Rounds for time (17 min cap)

30 Seal jacks

20 Alternating Bodyweight Reverse lunges

10 Burpee Step ups (24/20)

3nd Floor run