Hyrox Class Sept 1, 2025

Basic Prehab/Activation

20 Banded TKES

20 90/90 Hipswitch

10/side Firehydrants

10 Cat cows

5/Side WGS

10 Alternating Reverse lunges

10/side Lateral Lunges

1min plank

Strength: Week 30 Squat Series

3 Sets

8/side Bulgarian Split Squats at with 20/15 lbs

12 Goblet Cyclist Squats (Heels elevated on plate)

5 RDS FOR TIME

500m Row/Ski or 15/12-cal Bike

9 Wallballs 30/20

1 Double Dumbell Devil's Press (35/20)

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