Hyrox Class June 17, 2025

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

5/side samson lunge pass thrus

10/side alternating scorpion stretch

10 IYTS

10 Scapula Pushups

20 Plank Shoulder taps

30 sec deadhang

Strength: Push Day: (15 min work)

3 Rounds for qualuty

10 Barbell Strict Press (AT LIGHT)

15 Banded pushups

30 sec overhead plate hold

Accessory: 3 sets

20 Plate high arc russian twist

10 Overhead situps

5 Rounds for time: (15 min cap )

12/10 Cal row / ski or 10/8 Cal Bike

15 Alternating hang clean and jerks

12 Hand release pushups

9 Hanging knee raise or 12 Toes to rig