Hyrox Class March 26, 2024

Basic Prehab/Activation

2 min machine

20 90/90 hipswitch

10 Deadbugs

10 Kang squats

10/side warrior squats

5/side WGS

20 Calf Raises

30 Tibialis Raises

30 Sec on 30 Sec OFF x 3 Sets

Skater Taps

Banded Runs

Sprinter Skips (15 sec Left 15 sec Right)

Plank Cone Taps

Conditioning: CHIPPER (18 min cap)

30 Calorie Row or Ski

150 Jumping jacks or Single unders

30 Bar Push Press

30 Sprawl to to jumps

30 Empty Bar Thrusters

30 Calorie Row or Ski

150 Jumping jacks or Single unders