Hyrox Class April 4 ,2025

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

10/side Knees over toes on lunge position (NO KETTLEBELL)

10/side knees over toes on lateral position (NO KETTLEBELL)

10 Sprawls

50ft duck walks

Every 7 min x 4 sets

ODD:

30 Wallballs

20 Burpee Broad jumps (BACK AND FORTH)

Max Calorie Row or Ski

Rest 2 min

EVEN:

4x Yoga Room to guard house farmers carry (24/16kg)

30 Alternating Sandbag Lunges

Max Calorie Bike or Run

OPTIONAL WORK

3 Sets

30 sec copanhagen planks

20 Tibalias Raise