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 Benchmark (EVERLY)
AMRAP in 45 minutes
From 0:00-15:00, AMRAP of:
20 Burpee Broad Jumps
400 meter Run or 4th floor run
Rest 1 minute
From 16:00-30:00, AMRAP of:
20 Sandbag Lunges
400 meter Row
Rest 1 minute
From 31:00-45:00, AMRAP of
20 Wall Ball Shots (20/14 lb)
24 Calorie Bike or 20 Echo bike
Start a running clock and perform the three parts of Everly in the designated timeframe. From 0:00-15:00, perform 20 Burpee Broad Jumps followed by 400m of running. Repeat this until 15 minutes are up.
From 16:00-30:00, perform 20 Sandbag Lunges followed by 400m Row. Repeat these two movements until 30 minutes are up. 1 lunge = 1 rep. From 31:00-45:00, perform 20 Wall Balls followed by 24 Cal bike or 20 Echo bike . Repeat this until 45 minutes are up.
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