Basic Prehab/Activation
2 min machine
20 90/90 hipswitch
10 Deadbugs
10 Kang squats
10/side warrior squats
10 Jumping airsquats
10 Pushups
5/side WGS
Skill
10min-15min SKI AND ROW
HYROX MADNESS
Station 1: Partner 15 min Amrap
600m/500m Row or Ski
16 Shared Double Dumbbell Thrusters (35/20)
16 Hanging Knee Raise Sync
3 min Rest
Station 2: Amrap 15 min
3rd Floor Synchro Run
16 Shared Alternating Devils Press (50/35)
16 Shared Box jumps (24/20)
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