Hyrox Class July 7,2025

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10 Airsquats

1min plank

Strength: Week 26 Squat Series (WK 2/4)

6 Sets of 3 Reps AT TEMPO

2 Sec Down

1 Sec Pause Fast Up STAY LIGHT AND CONTROLLED

EVERY AFTER SET 12 Strict V-ups

Conditoning: 5 Rounds

1min max effort row/ski

30 SEC REST

1 min max Jumping Airsquats

30 SEC REST

30 sec Farmers carry HOLD (AS HEAVY AS POSSIBLE)

Rest 30 sec