Hyrox Class June 12, 2025

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Firehydrants

10/side Banded clamshells

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

30 Banded pull aparts

Posterior 3 Sets

16 Alternating Gorilla Rows (24/16kg)

10 Supinated Ring Rows

30 Sec Single dumbbell hipthrust hold

3 Sets Grip accessory work (SAME SA LAST WEEK)

100FT Pinch Grip Walks

20 sec deadhang

Conditioning (SPRINT WORK)

10RDS FOR TIME

7 Kettlebell Deadlifts (24/16kg)

7 Goblet Squats

7 Box jumps or step ups

(24/16kg)