Hyrox Class March 27, 2024

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Firehydrants

10/side Banded clamshells

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

30 Banded pull aparts

Pull day TEST:

10min Build to heavy deadlifts for today

Start with

5 Reps at light

3 Reps

then build 1.1.1.1.1

3rds (12 min cap)

20/16 Cal Row

15 Sumo kettlebell deadlifts (24/16kg)

20m Burpee broad jumps

Rest 2 min

3rds (12 min cap)

15/12 Cal bike

20 Kettlebell Swings (24/16kg)

10 Burpee box jump or Step Ups