Basic Prehab/Activation
2 min machine
20 90/90 hipswitch
10 Deadbugs
10 Kang squats
10/side warrior squats
10 Jumping airsquats
10 Pushups
5/side WGS
Skill
10-15MIN Technique Build with Sled Pull and Wallballs
HYROX MADNESS
Station 1: Amrap 7 min
Buy in:
60/50 Airsquats
Remaining time Max Alternating Devils Press (50/45)
2 min Rest
Station 2: Amrap 7 min
1000m/800m Row
Remaining time: Max Reps Wallballs (20/14)
2 min rest
Station 3: Amrap 7 min
Buy in 40/30 Calorie Bike
Remaining time:
Max Rounds
5 Burpee
5 KB Deadlift
5 KBS
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