Hyrox Class Oct 17, 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 (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)