Hyrox Class May 13, 2025

Basic Prehab/Activation

10 Cal Machine or 150m Run Air runner

30 sec banded latt distractions

10/side alternating scorpion stretch

10 Cat cows

10 Scapula Pushups

20 Plank Shoulder taps

Strength: 3 sets

10 Glute Bridge Floor Press (35/25)

10 Arnold Presses (Moderate weight)

10 Lateral Raises (Moderate weight)

2 sets

3 0 High Arch Russian Twist (15/10 Plate)

30 Heel taps

SHOULD BE UNBROKEN

Conditioning:

Every one should to

40m Sled push as a buy in

Then proceed with amrap 15 min

20m Burpee broad jumps

15 Hanging knee raises

10 Double dumbbell pushpress (35/25)