Hyrox Class Nov 07, 2024

Warm-up:

2nd Floor Run

1RD

10 Passthrus

10 Kang squats

10 Dislocate

10./side tspine stretch

10 Scap pushups

30 Banded pull-apart

20 sec dead hang

Hyrox Strength:

4 sets for quality (SINGLE LEG WORK)

6/side Single Dumbbell Bulgarian Split squats (35/20)

6/side lateral step ups with one DB

12 Straight legged situps

Conditioning

5 Rounds

200m/150m Run

50FT Burpee broad jumps

Rest 2 min

5 Rounds

250/200m Row

50FT Sandbag lunges