Hyrox Class Jan 30, 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

16 Kettlebell Gorilla Rows (16/12kg)

16 Banded Latt pull downs

8/side Dumbbell plank table top drags

3 Rounds

1 Min weighted plank with (25/15 Plate)

Partner work (25 min cap)

Buy in 100/80 Calorie Bike

Into 5 Rounds

Partner 1: 10 Double Dumbbell Thrusters (35/25)

Partner 2: 60m Farmers carry (24/16kg)

10 Synchro alternating V-ups

Flow:

After the buy in P1 Does Double Dumbbell Thrusters while partner 2 is resting then Partner 1 rest Partner 2 does the work after which they will both do Synchro Synchro alternating V-ups then switch movements for round 2 so on and so on.