Hyrox Class Jan 28, 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 Core 3 Sets (12 min cap)

6/side hang clean to press

8/side Hollow body press

10/side Palloff press

(35/20)

2 Sets Midline

20 Toes to rig

20 Plate High arc russian twist

5 Rounds for time: (17 min cap)

2nd Floor Run

10 Hand release pushups

10 Plate Ground to overhead (45/25)

10 Burpee to Plate