Hyrox Class Oct 10, 2024

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