Hyrox Class September 26, 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 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

https://www.youtube.com/watch?v=Zko5x2SoQmo

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)