Hyrox Class March 17 ,2024

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10 Jumping Airsquats

30 sec wallsit hold

Strength: Week 10

3 Sets (LEGS + MIDLINE)

8 Pause Back Squats (PAUSE AT THE BOTTOM AT 50% 1RM OR 115/75)

8/side Pall Off Presses

16 Plate High arch russian twist (15/10)

5 Rounds (18 min cap)

15 Goblet Squats (24/16kg)

15 Sumo Kettlebell High pull (24/16kg)

500/400m Row or ski or 18/15 Cal Bike