Hyrox Class Jun 16,2025

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10 Jumping Airsquats

30 sec wallsit hold

Strength: Week 23 (Every 2:30x3)

3 Sets UNILATERAL

10 Alternating Suitcase Lunges (35/20)

5/side Reverse lunge to step ups

20m Alternating Leg bounds

Accessory 3 sets

10/sided leg over dumbbell

10 Toes to rig

Conditioning:

As Many Rounds as possible for 13 min

20 Airsquats

15 Plate ground to overhead

10 Sprawl to plate