Hyrox Class March 25, 2024

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

10 Passthrus

10 Dislocates per side

90/90 Hipswitch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps

Strength: Week 12 (1 Set ever 5 min)

3 Sets

8 Pause DBL Dumbbell Pushpress (pause at the dip) Moderate weight

16 Alternating Renegade Rows (25/15)

24 Banded Pull Aparts

3 Sets

15 Pushups

10/side Pall off presses (PURPLE BAND)

Condiitoning:

7min Amrap

14 Plate ground to overhead (35/25)

7 Hanging knee raises

7 Sprawl to plate

Rest 2 min

7min Amrap

14 Plate Pushpress

7 V-ups

7 Burpee to plate