Hyrox Class March 28,2025

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

10/side Knees over toes on lunge position

10/side knees over toes on lateral position

10 Sprawls

50ft duck walks

Conditioning (46 min work)

4rds each station (10 min cap)

10/8 Cal bike

50m Farmers carry

-Rest 2 min -

4rds (10 min cap)

12/10 Cal row

15 Wallballs (14/10)

Rest 2 min

4rds (10 min cap)

2nd floor run

20m Sand bag lunges

Rest 2 min

4rds (10 min cap)

16 Alternating box step ups

10 Lateral Burpee over line or pvc

OPTIONAL WORK

3 Sets

30 sec copanhagen planks

20 Tibalias Raise