Hyrox Class May 22, 2025

Warm up:

20 90/90 hip switch

10 Cat cows

10/side Firehydrants

10/side Banded clamshells

10 Bodyweight goodmornings

3/side WGS

30 sec glutebridge hold

30 Banded pull aparts

Posterior Strength 3 sets

10 Double Kettlebell Deadlifts (24/20)

10/side Dumbbell Rows (50/35)

20 Sec Parallete Lsit or tuck hold or 20 sec box dip hold

Accesory

30 sec pinch grip hold 2x25

30 Baded Pull aparts

Metcon: 15 min cap

10-9-8-7-6-5-4-3-2-1

Alternating Devils Press (50/35)

1-2-3-4-5-6-7-8-9-10

Box jumps or step ups (24/20)

20m Bodyweight Lunges per round