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 (Push)
4 Rounds FOR QUALITY (Every 3min x 4)
10 Barbell Stict Press (75/55)
10 Deficit Pushups (2x45)
20 Banded Bicep Curls
Hyrox Conditioning
For time: Partner ALL Shared
Amrap 25 min
1000m Row
50 Kettlebell Swings (24/16kg)
60/40 Cal bike shared
50 Burpee broad jumps (Back and forth)
1000n Run
30 passes of 2 KB farmers carry 24/16kg (1 - 25FT)
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