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: E2MOM x 5
5x5 Hip thrust ( 225/155)
Every after set 15 hollow rocks
40 min running clock
3 Sets
400/300m Run
15 Unbroken wallballs (14/10lbs)
2 min rest after 3 sets
3 sets
500/400m Row
100FT Farmers carry
2 min rest after 3 sets
3 Sets
12/10 Cal bike
50FT Burpee broad jumps
2 min rest after 3 sets
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