Hyrox Class March 20, 2024

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Firehydrants

8/side active pigeons

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

30 Banded pull aparts

Pull day Thursday 3 sets 1 Set every 4 min

3x10 Sumo Barbell Deadlifts RPE 6-7 or 70%Body weight

Every after set do

15 Kettlebell Swings

10 Kettlebell Band Hip Hinge (12/6kg)

EMOM x 20

Min 1: 45 Sec Run

Min 2: 10 Dual Dumbbell deadlift to 50FT Farmers Carry

Min 3: 45 Sec Max Effort Row

Min 3: 10 Banded Pull ups or 15 Ring Rows

Min 4: 15 Butterfly Situps