Warm-up:
2nd Floor Run
1RD
50FT Pogo hops
50FT Alternating Knee hug
50FT Toy soldiers
50FT Walking lunges
50FT Duck walks
30 Sec wallsit hold
10. Sprawls
Hyrox Conditioning: Partner (35 min cap)
10 Rounds for time
2nd floor run together or 150m Run air runner
100FT Each Farmers carry (24/16kg)
25 FT Burpee broad jumps each
20 Wallballs Shared (14/10)
Finisher: 1RD
30 Medball Situps
30 Toes to rig
Basic Prehab/Activation 20 Banded TKES 20 90/90 Hipswitch 10 Cat cows 5/Side WGS 10 Alternating Reverse lunges 10 Alternating V-ups 10...
Warm-up: (10 min) 20/ 90/90 Hipswitch 10 Cat cows 10 Firehydrants 5/side WGS 10 Sprawls 10 alternating reverse lunges 10 Jumping...
Basic Prehab/Activation 2 min machine 20 90/90 hipswitch 10 Deadbugs 10 Kang squats 10/side warrior squats 10 Jumping airsquats 10...
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