Hyrox Class March 31,2025

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 12

3 Sets (LEGS)

10 Banded Spanish Squats

20m Lateral Band monsters walks

5/side sprinter jumps

EMOM 16

1 min on 20 sec off

Min 1 10/8 Cal bike

Min 2 15 Wallballs

Min 3 12/10 Cal Row

Min 4 Max Distance Bodyweight lunges

SCALE AS NEEDED

WALLBALLS (12 REPS)

CAL ROW 10/8

CAL BIKE 8/6