Hyrox Class Jan 29, 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

3 Sets (UNILATERAL + AGILITY) (12-15 min)

3/side Depth Landing Jumps

10/side static lunge pulses

20 sec lateral Shuffles

Strength: 3 sets

6/side single leg deadstop squat

6/side Curtsy lunges

12 Plank rocks

Conditioning ( 14 min cap )

5 Rounds

15/12 Cal row or ski or 12/10 Cal bike

10 DBL Dumbbell Front Squats

20 Lateral Hops

10 Alteranting Dumbbell Step ups