Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Dislocated
10./side tspine stretch
10 Scap pushups
30 Banded pull aparts
20 sec dead hang
Wrist prep
Hyrox Strength:
FBB 3 sets (CHEST)
4 Rounds FOR QUALITY (Every 3:30 x 4)
10 Barbell Bench Press @135/95 Scale Accordingly
10 Ring dips or bar dips or banded ring dips
20 Banded Tricep Extensions
Hyrox Conditioning (MONO BENCHMARK)
(GO FOR INDIVIDUAL RECORD)
1000m Row for time (GET YOUR RECORD)
Rest 5 min
50 Barfacing burpees
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