Hyrox Class March 24,2024

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10 Jumping Airsquats

30 sec wallsit hold

Strength: Week 11

3 Sets (LEGS + MIDLINE)

14 Alternating Cursty lunges (24/16kg)

7/side Cyclist Step ups

10 Banded Spanish Squats (BW)

Monostructural work: Amrap 15 min

400/300m Row or Ski

10 Plate Squat Reaches

20 Plate overhead Alternating lunges (25/15)

2nd Floor run

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