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 Posterior: 3 sets (10-12 min)
6/side Double dumbbell bulgarian split squats (MOD WEIGHT)
12. Heavy dumbbell hip thrust (50/35)
20. Plank Drags
Hyrox Conditioning: Amrap 18
500/400m Row or 20/16 Cal bike
100FT Farmers carry (24/16)
2nd floor run
50FT Burpee broad jumps
30 Russian twist (25/15)
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