Warm up:
200m Run
2rds
50FT Pogo hops
50FT Alternating Knee hug
50FT Toy soldiers
50FT Lateral lunges
50FT Bear crawl high hip
50FT Duck walks
Into.
2 sets
30 sec wall sit hold
20 plank shoulder taps
Hyrox: 30 min Hyrox EMOM
Min 1: 200m run or 150m/120 on the air runner
Min 2: 12-15 Unbroken wallballs
Min 3: 50FT Burpee broad jumps
Min 4: 16-20 Sandbag alternating lunge (Stationary)
Min 5: Rest
Metcon: 5 rounds at easy/moderate pace 100ft Reverse Sled Drag (moderate) (OR backwards walk uphill, or with dumbbell/plate, or on...
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...
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