Hyrox Class March 8, 2024

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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