Hyrox Class September 14, 2024

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:

Every 4 min x 8 Sets

ODD:

20/16 Calorie Bike

100FT Farmers Carry (24/16)

Max reps sandbag lunges

Even

500/400m Row

50FT Burpee broad jumps

Max Wallballs (14/10)

Rest 1 min between sets

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