Hyrox Class June 7,2025

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward Body weight

20 sec/side isometric lunge hold

10 Sprawls

50FT bear crawls

50ft duck walks

20 Banded Pull aparts

SPECIFIC WORK SATRURDAYS

EMOM WORK

Every 5 min x 6 Sets

ODD:

500/400m Row or 2 MIN

20m Burpee broad jumps

10 V-ups Remaining time

Remaining time: Wallballs (14/10)

EVEN:

20/15 Cal bike or 400

20 Alternating Single Dumbbell Back Rack Dumbbell or Sandbag Lunges

10 Hollowrocks

Remaining time: Single Dumbbell Devils Press For Reps