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Hyrox Class March 11, 2024

  • Writer: Louie Fredric Chuaquico
    Louie Fredric Chuaquico
  • Mar 10
  • 1 min read

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

10 Passthrus

10 Dislocates per side

90/90 Hipswitch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps


Strength: Week 10 (1 Set ever 2:30 min)

3 Sets

10 Bar Push press (75/55)

15 Rack Explosive banded pushups


2 sets

1 Set every 4 min

8 Sets of Alternating Single dumbbell curl to double curl

10/side Banded tricep extensions

20 Plate High arc russian twist

Conditioning (16 min cap)

3 Rounds

20 Hanging Knee raises

20 Alternating Hang Dumbbell Clean and Jerk (50/35)

20m Burpee Broad jumps


 
 
 

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