Hyrox Class March 11, 2024

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