Warm-up:
2nd Floor Run
1RD
10 Passthrus
10 Kang squats
10 Dislocate
10./side tspine stretch
10 Scap pushups
30 Banded pull aparts
20 sec dead hang
Hyrox Strength:
FBB 3 sets for quality (10 min cap)
10 Seated Barbell Z press (65/55)
20 Banded Curls
50FT Plate Pinch Grip walks (15/10)
Conditioning
5 Rounds for time (30 min cap)
500/400m Row
15 Body weight Alternating Box step-ups (24/20)
50FT burpee Broad jumps
After every round Everyone will get 1 Pass SLED PUSH (4x45lbs for the guys 3 x 45lbs for the women)
Comments