Hyrox Class September 19, 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 Strength Anterior: 3 sets (10-12 min)

12 Elevated Feet Goblet Squat

6/side Backrack Single dumbbell Reverse lunge to step ups (35/20)

5 dragon flags (CONTROL 3-8 sec going down)

youtube.com/shorts/WXZO8x3vW1g

-Rest 2 min between sets-

Hyrox Conditioning:

EMOM x 10

Min 1: 150m/120m Run

Min 2: 10 Burpees

-Rest 2 min-

EMOM x 10

Min 1: 200/150m Row

Min 2: 12-15 Wallballs (14/10)