Hyrox Class July 11, 2024

Warm up:

200m Run

2rds

50FT Pogo hops

50FT Alternating Knee hug

50FT Toy soldiers

50FT Lateral lunges

50FT Bear crawl high hip

50FT Duck walks

20 Calf Raises

Hyrox Strength and plyo 3 sets

10. Double dumbbell bench press

10/side pall off presses

Max Effort Plank

Hyrox: 10 RDS FOR TIME (30 min cap)

300m/200m Row or Ski or 12/10 Cal bike

200FT Farmers Carry (24/16kg) or 35/20 Dumbbell

100m Run ( Post before elevator)

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