Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Kang squats
10 Dislocate
10./side tspine stretch
10 Scap pushups
20 Alternating Bodyweight Lunges
Hyrox Strength: 12 min
Thursday FBB Posterior
3 sets of 8 Barbell Hip thrust 225/155
Accessory
3x6/side Bulgarian split squats with 1 DB
3x8/side heavy band pall off press
Every 5 min x 4 sets
ODD 500m/400m Run or 4th floor run
15 Wallballs (20/14)
100FT Farmers carry (24/16kg)
EVEN 600/500m Row
20 Stationary Sandbag or Barbell Back rack lunge (75/55)
50FT Burpee Broad Jumps or 10 Stationary burpee broad jumps
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