Hyrox Class April 5,2024

Warm up:

20 90/90 hip switch

10 Cat cows

8/side firehydrants

8/side Knees over toes forward Body weight

20 sec/side isometric lunge hold

10 Sprawls

50FT bear crawls

50ft duck walks

20 Banded Pull aparts

Specifc Test:

1KM RUN TEST AIR RUNNER

Rest 5 min

1KM ROW TEST

Rest 5 min

50 Calorie Bike

Rest 5 min

50 Wallballs

Midline Finisher: 3 Sets

30 Plate Russian Twist (25/15)

15 Hollow Rocks

Max Effort Plank hold

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