Warm up:
200m Run
2rds
50FT High knees
50FT Butt kicks
50FT Toy soldiers
50FT Carioca
50FT Bear crawl
50FT Duck walks
50FT Crab Walks
Into.
2sets
30 Sec plank hold
20 Plank Jacks
Hyrox:
15min Amrap
500m/400m Row
20 Alternating Sandbag or goblet alternating lunges (24/16kg)
10. V-ups
-Rest 5 min-
15min Amrap
10. Shuttle runs (1 rep is 50FT)
20 Pushups
10. Hanging Knee raises
(GOAL 5 ROUNDS EACH AMRAP)
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
Warm-up: 1 Round 2nd floor run 16 Alternating Warrior Squats 10 IYTS 10 Bodyweight cuban presses 10 Sprawls 5 Worlds greatest stretch...
Warm-up: 1 Round 10 Calorie Machine 10 IYTS 10 Tspine stretch 10 Squat Pass thrus 10 OHS Wrist prep Burgener snatch Strength: WEEK 4...
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