Hyrox Class March 18, 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 11 (1 Set ever 5 min)

3 Sets

20 Alternating Dumbbell Press (25/15lbs)

10 Front Raise Lateral Raise

10/side Dumbbell Drags

3 Sets

10/side Side plank Lifts

20 Alternating V-ups

Metcon

24-20-16-12-8-4 (14 min cap)

Dumbell Alternating Snatches (50/35)

Dumbbell Step ups

Every after set

10 Toes to rig