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
Into.
2 sets
30 sec wall sit hold
20 plank shoulder taps
Skill: Sled Push (10-15min)
50FT Each then Switch for 5-10 Sets per person
TRY TO GO LOW ON THE SLED ITS EASIER TO PUSH THE SLED WHEN YOUR BODY IS CLOSER TO THE GROUND
Hyrox Finisher: 30 min cap
5 Floors run
2rds
300FT Farmers carry (24/16)
200FT Burpee broad jumps
100FT Sandbag lunges or Dumbbell lunges (50/35)
5 Floors run
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